Cape Malay Curry

Beginning in the 17th century, slaves from Indonesia and India were brought to work the farms of Cape Town, South Africa. They came to be known as Cape Malays, and as a result of their influence, curry dishes are widespread in South Africa. Cape Malay curry is known for combining sweet and savory flavors--using sweet spices like cinnamon and ginger, dried fruit (especially dried apricots), and savory seasonings like garlic and onions. Though usually served with rice, this beef stew is also great over mashed potatoes or egg noodles.

Yield: 4 servings (serving size: 1 1/4 cups)

Ingredients

• 1 1/2  teaspoons  ground turmeric
• 1 1/2  teaspoons  ground cumin
• 1 1/2  teaspoons  ground coriander
• 1 1/2  teaspoons  chili powder
• 3/4  teaspoon  ground cinnamon
• 1/2  teaspoon  salt
• 2  teaspoons  canola oil
• 2  cups  chopped onion
• 1 1/2  tablespoons  minced peeled fresh ginger
• 2  bay leaves
• 1  garlic clove, minced
• 1  pound  beef stew meat, cut into bite-sized pieces
• 1 1/4  cups  less-sodium beef broth
• 1  cup  water
• 1  cup  chopped green bell pepper (about 1 medium)
• 1/3  cup  chopped dried apricots
• 1/3  cup  apricot spread (such as Polaner All Fruit)
• 2  teaspoons  red wine vinegar
• 1/4  cup  low-fat buttermilk

Preparation

Combine turmeric, cumin, coriander, chili powder, cinnamon, and salt in a small bowl, stirring well.

Heat oil in a Dutch oven over medium-high heat. Add spice mixture; cook 15 seconds, stirring constantly. Add onion; sauté 2 minutes. Add ginger, bay leaves, and garlic; sauté 15 seconds. Add beef; sauté 3 minutes. Add broth and next 5 ingredients (through vinegar); bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours. Uncover; discard bay leaves. Simmer 30 minutes or until beef is very tender. Remove from heat; stir in buttermilk.

Nutritional Information

Calories:

349 (30% from fat)

Fat:

11.5g (sat 3.4g,mono 5.1g,poly 1.2g)

Protein:

25.7g

Carbohydrate:

35.3g

Fiber:

3.9g

Cholesterol:

71mg

Iron:

4.3mg

Sodium:

396mg

Calcium:

77mg