Recipes · Indian · Main Courses
Kerala Beef Fry
One serving has 599 kcal and 36 g protein, and at least a fifth of a woman's daily need of cobalamin (208%), zinc (160%), selenium (77%), pyridoxine (75%), manganese (68%) and phosphorus (57%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (334 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: beef, gluten
Ingredients
- 170 g Beef chuck, raw
- 12 g Coconut oil
- 20 g Coconut, fresh
- 40 g Shallots, raw
- 8 g Ginger, fresh
- 8 g Garlic, raw
- 0.3 g Bay leaves
- 2 g Coriander seeds
- 3 g Chili powder
- 1 g Turmeric
- 1 g Black pepper
- 1 g Fennel seeds
- 1.5 g Curry powder
- 5 g Vinegar, white
- 1.2 g Salt
- 60 g Water
Method
- Cut the beef into small cubes and rub with the turmeric, chili powder, coriander, half the pepper and half the salt; set aside 15 minutes.
- Put the beef in a pot with the water, bring to a boil, then cover and simmer over low heat 45-50 minutes until tender and cooked through to at least 74 °C (165 °F), with most of the liquid cooked away.
- Heat half the coconut oil in a wide pan and fry the sliced shallots, ginger, garlic and bay leaf (a stand-in for curry leaves) over medium heat until golden, about 6 minutes.
- Add the coconut slivers, fennel seeds, garam masala blend and the cooked beef; fry over medium-high heat 8-10 minutes, stirring often, until dark and lightly crisp at the edges.
- Stir in the vinegar, remaining oil, pepper and salt and cook 2 more minutes before serving hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 599 kcal | 28% |
| Carbohydrates | 19.3 g | |
| Water | 230 mL | |
| Fiber | 7 g | 24% |
| Protein | 36.1 g | 75% |
| Tryptophan | 0.4 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.8 g | |
| Lysine | 3 g | |
| Methionine | 0.97 g | |
| Cystine | 0.37 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 43.6 g | |
| Monounsaturated | 13.2 g | |
| Polyunsaturated | 1.7 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.5 g | |
| Saturated | 26.1 g | |
| Trans-Fats | 1.4 g | |
| Cholesterol | 112 mg | |
| Calcium | 109 mg | 11% |
| Copper | 0.4 mg | 44% |
| Iron | 6.9 mg | 38% |
| Magnesium | 76.1 mg | 25% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 402 mg | 57% |
| Potassium | 984 mg | 21% |
| Selenium | 42.5 µg | 77% |
| Sodium | 697 mg | |
| Zinc | 12.8 mg | 160% |
| Thiamin (vitamin B1) | 0.21 mg | 19% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 7.6 mg | 54% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.98 mg | 75% |
| Folate (vitamin B9) | 27.6 µg | 7% |
| Cobalamin (vitamin B12) | 5 µg | 208% |
| Choline | 124 mg | 29% |
| Vitamin A | 52.6 µg | 8% |
| Vitamin C | 7.6 mg | 10% |
| Vitamin D (D2 + D3) | 8.5 IU | 1% |
| Vitamin E | 1.9 mg | 13% |
| Vitamin K | 9.6 µg | 11% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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