Healthy Hints

This recipe uses lean minced beef and limits the amount of oil used so you can keep your calories in check. Pair this dish with a roti and side salad to make your meal balanced and colourful.

Ingredients

Ingredients

2 tbsp oil

1 large stick cinnamon

2 cardamom pods

5 medium onions, chopped

2 tomatoes, chopped

1 tsp coriander/cumin powder

¼ tsp turmeric powder

1 tsp garlic paste

1 tsp ginger paste

1 tbsp tomato puree

1 tsp salt

4 green chillies, finely chopped (adjust to taste)

500 g (1.1lb) lean minced beef

1 tsp garam masala powder

2 tbsp lemon juice

4 eggs

2-3 sprigs fresh coriander leaves, chopped

paprika, pinch

What does this chart mean?

Serving Weight 158 g g
  • Calories157kcal
  • Protein10.9g
  • Fat9.7g
  • Saturated fat2.4g
  • Trans fat0.2g
  • Cholesterol104.8mg
  • Carbohydrate5.8g
  • Sugars (Total)3.0g
  • Fibre1.1g
  • Sodium520.28mg
  • Salt1.3g
  • Iron1.3mg
  • Vitamin A59.5RAE
  • Vitamin C10.1mg
  • Vitamin D0.5mcg
  • Vitamin B120.9mcg
  • Potassium286.4mg

Directions

  1. Heat the oil in a large saucepan over a medium heat. Add the cinnamon and cardamom and fry briefly.
  2. Add the onions and fry until golden brown, stirring regularly. 
  3. Add the tomatoes, coriander/cumin powder, turmeric, garlic and ginger paste and cook until the sauce is blended.
  4. Stir in the tomato puree, salt, green chillies, and minced meat and cook for about 15 minutes or until the meat is completely cooked.
  5. Add the garam masala powder and lemon juice. Reduce the heat and cook until all the mince is dry, stirring occasionally.
  6. Crack the eggs and arrange on top of the cooked mince, sprinkle some paprika over the eggs.
  7. Cover, and cook on a low heat until the eggs have set and cooked through. garnish with coriander.
  8. Serve with roti.
5
1 made it