Minced Beef and Mint Kheema

Serves	4
Prep time	5 minutes
Cook time	35 minutes
Total time	40 minutes
Meal type	Lunch, Main Dish
Misc	Serve Hot
Occasion	Barbecue, Casual Party
By author	Karen S Burns-Booth

A lovely low-calorie beef Kheema, which, is an Indian curry that uses minced beef or lamb; it is well worth making the spice mix as shown in the recipe ingredients, as this makes for a more fragrant rather than hot curry, and can be easily measured out before cooking commences. This recipe makes 4 portions of Kheema, which is only 230 calories per portion, and is perfect for the freezer if 4 portions is not needed straight away. Serve this with steamed fresh spinach, (add an extra 25 calories for a medium serving) or with boiled Basmati rice. (add on an extra 60 calories for a small 45g portion of cooked rice) With these serving suggestion ideas, the complete meal is still under 300 calories per serving, making it perfect for anyone following the 5:2 diet for a fast day.

Ingredients

Kheema

2 teaspoons rapeseed oil
1 large onion, peeled and diced
2 cloves garlic, peeled and finely chopped
300g extra lean minced beef
400g tin of chopped tomatoes (or 450g fresh tomatoes, chopped, when in season)
2 tablespoons red lentils
2 tablespoons frozen peas (or fresh peas in season)
2 tablespoons chopped fresh mint leaves (or 2 teaspoons dried mint)

Kheema Spice Mix

1 teaspoon cumin seeds
1 teaspoon grated fresh ginger
2 teaspoons ground coriander
1 teaspoon allspice
1 teaspoon cinnamon
1/2 teaspoon turmeric
1/2 teaspoon chilli powder

Note

A lovely low-calorie beef Kheema, which, is an Indian curry that uses minced beef or lamb; it is well worth making the spice mix as shown in the recipe ingredients, as this makes for a more fragrant curry, and can be easily measured and mixed before cooking commences. This recipe makes 4 portions of Kheema, which is only 230 calories per portion, and is perfect for the freezer if 4 portions are not needed straight away. Serve this with steamed fresh spinach, (add an extra 25 calories for a medium serving) or with boiled Basmati rice. (add on an extra 60 calories for a small 45g portion of cooked rice) With these serving suggestion ideas, the complete meal is still under 300 calories per serving, making it perfect for anyone following the 5:2 diet for a fast day.

Directions

Step 1	Heat the oil in a large frying pan or wok, that has a lid. gently fry the onion and garlic for about 3 to 5 minutes, or until it is soft and translucent.
Step 2	Add the Kheema spice mix and fry over a medium heat for about 2 to 3 minutes, or until the spices have released their fragrance and the seeds start to pop, stirring all the time.
Step 3	Add the minced beef and continue to stir fry until the beef is crumbly and has browned.
Step 4	Add the tinned chopped tomatoes and 150mls (1/4 pint) of water and stir well, before adding the red lentils; cover the pan with the lid and simmer over a gentle heat for 15 to 20 minutes.
Step 5	Add the peas and fresh (or dried mint) and continue to cook for a further 5 minutes, making sure the Kheema doesn't boil.
Step 6	Adjust the seasoning with salt and pepper before serving with freshly cooked spinach or rice.
Step 7	Garnish the Kheema with extra freshly chopped mint of you like.