from Cooking Light, September 2003

Beef:
1 T. Homemade Curry Powder
1 1/2 tsp. Salt
2 tsp. freshly ground Black Pepper
3 1/2 lb. Stew Meat, trimmed, cut into bite sized pieces

Toasted Spices:
2 T. Corander Seeds
1 T. Cumin Seeds
2 tsp. Fenugreek Seeds
3 whole Cloves
1 1″ Cinnamon Stick, broken
2 dried Hot Red Chilis
3 Bay Leaves
2 T. Sugar
1/2 tsp. ground Cardamom
1/4 tsp. Salt

Other Ingredients:
1 T. Olive Oil, divided
3 C. vertically sliced Onions
3 T. minced, peeled fresh Ginger
1/4 C. minced Garlic
2 T. Hungarian Sweet Paprika
2 C. plain low-fat Yogurt
1 1/2 C. low sodium Beef Broth
1 C. chopped Red Bell Pepper
1/2 C. minced fresh Cilantro
1/2 C. Tomato Puree

To prepare beef, combine first 3 ingredients and rub evenly over the meat. Cover and chill 2 hours; tossing occasionally. To prepare toasted spices, heat a nonstick skillet over medium high heat. Add coriander and next six ingredients (through bay leaves) and cook 1 minute, or until fragrant, shaking pan constantly. Place toasted mixture along with remaining spice ingredients in a spice or coffee grinder and process until finely ground. Heat 1 1/2 tsp. oil in a Dutch oven over medium high heat. Add half the beef, sauté 5 minutes or until browned on all sides. Remove from pan with slotted spoon and repeat procedure with remaining oil and meat (if you do it all at once, you overcrowd the pan and the beef just steams and doesn’t brown). Remove meat from pan. Reduce heat to medium and add onion and ginger to pan, cook six minutes or until onion is tender, stirring occasionally. Add the toasted spice mixture, garlic and paprika; cook one minute, stirring constantly. Add beef, yogurt and remaining ingredients; bring to a boil. Cover, reduce heat, and simmer 1 hour 30 minutes, or until the beef is tender.

Yield: 12 servings
Serving Size: 1 cup

Calories: 262
Fat: 11g
Fiber: 1.1g