Eatwell Everyday: Week Menu a

Beef curry with brown rice, raita, naan bread and poppadoms, followed by a fruit salad

Ingredients

For the curry (Serves 2)

200g stewing beef

1 tbsp olive oil

1 onion, chopped

1 pepper, chopped

1 carrot, chopped

2 cloves of garlic

1 tbsp curry powder

1 tin chopped tomatoes

1 tbsp mango chutney

1 tbsp tomato puree

65g (dry weight) brown rice

2 small poppadoms

1 small plain naan bread

For the raita

125ml low fat yogurt

¼ grated cucumber

¼ tsp of mint sauce

Pepper to taste

For the fruit salad (Serves 4)

1 sliced banana

1 apple, sliced

1 segmented orange

4 quartered strawberries

10 halved grapes

1 sliced kiwi fruit

100ml unsweetened orange juice

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Serves 2
60 mins
931 cals

This is a large meal, with a high calorie content.

Method

Chop the beef into cubes, about 2cm square
Brown the beef in the oil in a non-stick pan over a low heat; add the onion and cook for 5 minutes, stirring occasionally
Add the chopped pepper, carrot and garlic, cook for 5 minutes, stirring often to stop it from sticking. Add a little water if necessary.
Add the curry powder and stir well to mix
Add tomatoes, mango chutney and tomato puree, simmer gently for 20 minutes, adding more water if necessary
To make the raita, simply mix all ingredients together.
Serve with rice (around 65g dry weight), boiled as per the instructions on the packet, poppadoms, plain naan bread and half of the raita.
For dessert, have half of the fruit salad mixture and keep the other half to use on a different day.

Ingredients
Method