Keema curry with cucumber raita variations: If you prefer, you can cook the curry in the oven. Brown the beef and onion in a flameproof casserole dish, then add the other ingredients and bring to a boil. Cover and cook in a preheated 350ºF (180ºC) oven for 1 hour. Add the spinach, toss with the meat, then cover and return to the oven to cook for 10 minutes. • For a fruity curry, you can add 1⁄2 cup sultanas and 1 sliced dessert apple with the potatoes. Omit the spinach. Garnish the curry with 1 diced banana tossed with the juice of 1⁄2 lemon and 2 tablespoons chopped fresh coriander.
Per serving: 296 calories, 33 g protein, 8 g total fat, 3 g saturated fat, 67 mg cholesterol, 22 g total carbohydrate, 8 g sugars, 5 g fibre, 406 mg sodium
A raita or sauce of yogurt, cucumber and mint is often served with curries to act as a cooling agent against the heat of the chilies and spices. Yogurt is also extremely nutritious—it is a valuable source of calcium and it provides useful amounts of phosphorus, the B vitamin riboflavin and vitamin B12. Live yogurt also provides beneficial bacteria that can help to maintain a healthy digestive tract.