Low Fat Gourd and Beef Curry

Indulge in the wholesome goodness of this Low Fat Gourd and Beef Curry, a perfect blend of tender lean beef, creamy bottle gourd, and aromatic spices for a hearty yet guilt-free meal. This flavorful curry beautifully balances the natural sweetness of bottle gourd (also known as lauki or calabash) with the richness of garam masala, cumin, and coriander, all while keeping it light with the use of low-fat yogurt. Slowly simmered to perfection, the dish ensures the beef becomes melt-in-your-mouth tender while the gourd soaks up the warm flavors of the sauce. Quick to prepare and bursting with nutrients, this curry is an excellent option for a healthy family dinner. Serve it alongside fluffy steamed rice or whole wheat chapatis for a satisfying, low-fat feast that doesn’t compromise on taste. Perfect for those looking for high-protein, low-fat recipes, this dish brings traditional comfort food to your plate with a nutritious twist!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 4

Ingredients

• 500 grams Beef, lean cut (such as sirloin), trimmed of fat
• 500 grams Bottle gourd (also known as calabash or lauki), peeled and diced
• 1 piece Onion, medium, finely chopped
• 1 piece Tomato, medium, chopped
• 1 tablespoon Fresh ginger, minced
• 3 pieces Garlic cloves, minced
• 200 grams Low-fat plain yogurt
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 250 milliliters Water
• 2 tablespoons Fresh cilantro, chopped

Directions

Step 1

Cut the lean beef into small, bite-sized cubes and set aside.

Step 2

In a large pot or deep pan, heat the vegetable oil over medium heat. Add the chopped onions and sauté until translucent, about 5 minutes.

Step 3

Stir in the minced ginger and garlic. Cook for another 2 minutes until fragrant.

Step 4

Add the chopped tomato and cook until the tomatoes begin to soften, about 3 minutes.

Step 5

Introduce the spices: ground cumin, ground coriander, turmeric powder, garam masala, red chili powder, and salt. Stir well to combine the spices with the onion mixture.

Step 6

Add the beef cubes to the pot, stirring to coat the meat with the spice mixture. Cook for approximately 5-7 minutes, allowing the beef to brown on all sides.

Step 7

Stir in the low-fat yogurt, mixing thoroughly with the beef and spices.

Step 8

Add the diced bottle gourd to the pot. Pour in the water and bring the mixture to a gentle simmer.

Step 9

Reduce the heat to low, cover the pot, and let the curry cook for 30-35 minutes, or until the beef is tender and the gourd is soft, stirring occasionally.

Step 10

Adjust seasoning with additional salt if necessary.

Step 11

Garnish with freshly chopped cilantro before serving.

Step 12

Serve hot with steamed rice or warm whole wheat chapatis to enjoy a low-fat, flavorful meal.

Nutrition Facts

Serving size	(1748.5g)

Amount per serving	% Daily Value*
Calories	1388.1

Total Fat 56.7g	0%
Saturated Fat 15.9g	0%
Polyunsaturated Fat 16.8g
Cholesterol 386.4mg	0%
Sodium 2852.8mg	0%
Total Carbohydrate 55.7g	0%
Dietary Fiber 8.1g	0%
Total Sugars 33.4g
Protein 167.9g	0%

Vitamin D 103.7IU	0%
Calcium 666.2mg	0%
Iron 19.3mg	0%
Potassium 3778.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.3%

Protein: 47.8%

Carbs: 15.9%