Beef Chilli Flash-fry with Yoghurt Rice

Ingredients

• 1½ tsp ground coriander
• 1½ tsp ground cumin
• ¼ tsp groud turmeric
• ½ tsp lime juice
• 200g-250g/7-9oz fillet steak
• 3 tbsp sunflower or rapeseed oil
• 15-20g/½oz-¾oz fresh root ginger
• 15-20g/½oz-¾oz garlic
• 1 onion
• ½ green pepper
• ½ red pepper
• 3-4 spring onions
• 55g/2oz plum tomatoes
• 1-2 green chillies
• 1 tsp chilli powder
• , to taste salt
• 2 tbsp chopped fresh coriander
• 2-3 tbsp sunflower oil
• 1 level tsp mustard seeds
• ½ tsp cumin
• 15-20 fresh curry leaves
• large pinch asafoetida
• 2 green chillies
• 1 tsp finely chopped fresh root ginger
• 1 small tomato
• ½ tsp lime juice
• 500g/1lb 2oz low-fat Greek-style yoghurt
• 1 tsp chopped fresh coriander
• 400g-500g/14oz-1lb 2oz basmati rice
• 2 tsp salt

Directions

Step-by-step directions aren't available for this recipe. See the full recipe at the source →

Nutrition, whole recipe (rough)

Counts 15 of 20 ingredients. The other 5 aren't in our nutrition table and add nothing above, so the real totals are higher.

What these numbers assume: 15 portions

Ingredient	Portion assumed	kcal
Beef	100g cooked	250
Rice	1 cup cooked (158g) white	206
Sunflower	1 oz (28g) hulled	165
Onion	1 medium (110g)	44
Bell Pepper	1 medium (119g)	31
Plum	1 medium (66g)	30
Tomato	1 medium (123g)	22
Lime	juice of 1 lime (44ml)	11
Turmeric	1 tsp ground (3g)	9
Cumin	1 tsp ground (2.1g)	8
Chili	1 tsp (2.7g)	8
Garlic	1 clove (3g)	4
Mustard	1 tsp (5g) yellow	3
Ginger	1 tsp grated fresh (2g)	2
Salt	1 tsp (6g)	0
Coriander	not in our table	0
Rapeseed Oil	not in our table	0
Sunflower Oil	not in our table	0
Seed	not in our table	0
Asafoetida	not in our table	0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.