Beef Pilaf

This low-fat and lower-GI beef pilaf is good served with a spoonful of thick natural yoghurt.

The ingredient of Beef Pilaf

• 250g punnet cherry tomatoes
• 1 1 2 tablespoons olive oil
• 1 tablespoon mild curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground cinnamon
• 400g lean beef mince
• 1 cup basmati rice well rinsed
• 2 1 2 cups massel salt reduced chicken style liquid stock
• 1 4 cup currants
• 3 green onions thinly sliced
• 1 2 cup flat leaf parsley leaves

The Instruction of beef pilaf

• preheat oven to 180u00b0c line a baking tray with baking paper place tomatoes on tray drizzle with 2 teaspoons oil and season with pepper roast for 20 to 25 minutes or until tomatoes collapse
• meanwhile heat remaining oil in a large heavy based saucepan over medium high heat add curry powder cumin cinnamon and mince cook stirring with a wooden spoon for 3 to 4 minutes stir in rice
• stir in stock and bring to the boil pour into a casserole dish cover and bake for 20 to 25 minutes or until liquid is absorbed
• stir in tomatoes currants and green onions cover and stand for 5 minutes stir in parsley spoon into bowls serve

Nutritions of Beef Pilaf

calories: 449 081 calories
calories: 14 1 grams fat
calories: 3 6 grams saturated fat
calories: 51 3 grams carbohydrates
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calories: 28 grams protein
calories: 64 milligrams cholesterol
calories: 487 milligrams sodium
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