Recipes and Video Demonstrations

Baked Curried Beef and Sweet Potatoes


Recipe

Ingredients

4 Sweet Potatoes
1 Tbsp (15mL) margarine or butter
Salt and pepper
2 Tbsp (25mL) chopped fresh parsley
1Tbsp (15mL) vegetable oil
1 onion, chopped
1 Tbsp (15mL) minced fresh ginger
1 lb (500g) lean ground beef
2 Tbsp (25mL) curry powder
1 Tsp (5mL) ground cumin
1 Tsp (5mL) ground coriander
2 Cups (500mL) beef stock
2 Tbsp (25mL) tomato paste
1/3 cup (75mL) raisins
1/3 cup (75mL) silvered almonds

Instructions

  1. Pierce sweet potatoes several times with fork. Bake in 400°F (200°C) oven for about 1 hour or until tender. (Or peel and cut in large chunks; boil in water for 20 minutes or microwave on High for 7 to 15 minutes.) Peel and mash with butter, and salt and pepper to taste. Stir in parsley. Transfer to 4-cup (1L) casserole. (Potatoes can be covered and refrigerated for up to 1 day or frozen for up to 2 months. Thaw in refrigerator and bring to room temperature for 30 minutes before proceeding.)
  2. Meanwhile, in large skillet, heat oil over medium heat; cook onion and ginger for 5 minutes. Add beef, breaking up with spoon; cook until no longer pink, about 7 minutes. Drain off fat.
  3. Stir in curry powder, cumin and coriander. Add stock and tomato paste; bring to boil. Reduce heat and simmer for 20 to 25 minutes or until most of the liquid has evaporated. Stir in raisins and almonds. Taste and adjust seasoning. Transfer to 4-cup (1L) casserole. (Beef mixture can be covered and refrigerated for up to 2 days, or frozen for up to 2 months; thaw in refrigerator and bring to room temperature for 30 minutes before proceeding.)
  4. Reheat both casseroles, covered, in 350°F (180°C) oven for about 30 minutes or until bubbly. To serve, spoon sweet potatoes onto heated platter; make a well in center and spoon in curried beef.

Source: Robert Rose Inc. Complete Canadian Diabetes Cookbook. (2005).