South African Curried Minced Meat

A savory stew made simple.

Click to get more Easy, Healthy Recipes

Ingredients

1. 1 Tbsp. / 14 ml olive oil
2. 2 medium onions, chopped
3. 1 lb. / 454 g lean ground beef, preferably organic pastured
4. 2 cloves fresh garlic, minced or:
   • 2 tsp. / 10 g garlic powder
5. 3 Tbsp. / 9 g curry powder
6. 1½ cups / 340 ml stewed tomatoes with juice
7. 1 cup / 240 ml water
8. 1 tsp. / 5 ml Worcestershire sauce, preferably without corn syrup
9. 1 bay leaf
10. ¼ tsp. / ½ g ground black pepper

Directions

1. Warm oil in saute pan over medium-high heat.
2. Add onion, and saute until golden and translucent.
3. Add garlic and ground beef, and saute until the beef is browned.
4. Add curry, and saute for 2 more minutes.
5. Add tomatoes and juice, water, Worcestershire sauce, and bay leaf; bring to a boil.
6. Simmer uncovered for 30 minutes.
7. Add pepper to taste, and discard bay leaf before serving.

Serve over brown rice (⅓ cup / 65 g cooked = 1 carb exchange), with broccoli (1 cup / 100 g = 1 vegetable exchange) on the side.

Serving size: 1½ cups / 270 g

Exchanges per Serving: 1 Carb, 3 Protein, 0 Fat

Wasn't that delicious? Do you want more?