Tweet TONTON - FITNESS ADVISER: Bife e batata

Bife e batata

Publicado  quarta-feira, 25 de julho de 2012


Serves 4 to 6

Lean and flavorful sirloin tip is perfect in a coconut milk braise inspired by the curries of Southern India. If you like, add 2 cups frozen peas or sliced okra during the final 10 minutes of cooking and serve over rice.


1/2 onion, chopped 
2 serrano chiles (remove seeds for a milder curry) 
3 cloves garlic 
1 tablespoon peanut or expeller-pressed canola oil 
1 3/4 pounds sirloin tip steak, cut into 3/4-inch cubes 
1/2 teaspoon fine sea salt, plus more to taste 
1 cinnamon stick 
1 1/4 teaspoons coriander seeds 
1 1/4 teaspoons ground cumin 
1 teaspoon ground turmeric 
1 (13.5-ounce) can light coconut milk 
1 (14.5-ounce) can diced tomatoes, drained 
1/2 teaspoon sugar 
1 pound red potatoes, cut into 1-inch pieces 
1/3 cup packed cilantro leaves


In a blender, combine onion, chiles, garlic and 1/2 cup water and blend until smooth. Set aside. 

In a large skillet with a tightly fitting lid, heat oil over high heat. Sprinkle steak with salt. Add half the steak pieces to the skillet and cook, stirring occasionally, until lightly browned. Transfer to a bowl with a slotted spoon; repeat with remaining steak. Set aside. 

Return the skillet to medium-high heat and add cinnamon, coriander, cumin and turmeric; stir for 10 seconds and then add the onion and chile mixture. Simmer for 1 minute and then stir in coconut milk, tomatoes and sugar. Add the beef back in, cover the skillet, and simmer 40 minutes. Stir in potatoes and continue to simmer until beef and potatoes are very tender, about 20 minutes more; remove the lid during last 10 minutes of simmering if you would like a thicker sauce. Remove cinnamon stick; taste curry and add more salt if desired. Serve garnished with cilantro.


Per serving: 410 calories (180 from fat), 19g total fat, 8g saturated fat, 85mg cholesterol, 370mg sodium, 22g total carbohydrate (4g dietary fiber, 5g sugar), 37g protein

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