A Tweet from @nutritionguru1 aka Dora Walsh this morning reminded her “followers” of the importance of including a little red meat in your diet.
I have known for a while that lean beef and lean lamb are a good source of easily absorbed iron, but I thought there was no harm in re-iterating this to you. Well reared and trimmed leab cuts can contain as little as 5% fat.
Iron is needed to keep your blood healthy and oxygenated and to prevent iron- deficiency anaemia. Red meat is also an excellent source of protein.
The recipe below is an example of how you can eat well with the minimum of fuss.
For two generous portions, this is what you need:
1onion, cut into 8 segments
2 medium tomatoes, cut into quarters
350g of lean beefsteak or lamb mince
1 heaped tbsp of red Thai curry paste (I like “Thai Taste”, available from Waitrose), or more if you like your curry really hot
4 spring onions, finely sliced
1 soup ladle of reduced fat coconut milk
2 handfuls of spinach leaves, washed and drained
half a bunch of coriander
This what you do:
1. heat 1 tbsp of vegetable oil in a non-stick frying pan
2. add the onion and brown over low/medium high heat for about 5 minutes
3. remove from the pan onto a plate and set aside
4. turn up the heat under the pan and add the mince
5. break up the mince using a plastic spatula; keep turning it over until there is no more pink meat visible
6. drain off any fat which has run from the meat
7. add the tomato quarters and the curry paste and coat the meat, then add the coconut milk followed by a splash of hot water
8. simmer gently over low heat for 10 minutes
9. just before serving fork in the spinach and cover the pan with a lid; this will make the spinach wilt very quickly
10. sprinkle with the sliced spring onions and scatter with roughly chopped coriander
Delicious served with basmati rice (which has a low GI – glyceamic index – score, meaning that energy is released into the bloodstream slowly, helping to keep bloodsugar levels even and prevent energy dips and hunger pangs).
Eating spinach with something that contains vit C, such as the tomatoes in this recipe, makes more of the iron in the spinach available for absorption by the body.
I hope you find the prepation easy and enjoy this quick supper dish.
Do send me your pictures of the finished dish, or even better, people enjoying it!
Bon appetit (not sure what that is in Thai?),