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Beef Cheek Curry + Broccoli Rice

Beef Cheek Curry + Broccoli Rice
Beef Cheek Curry + Broccoli Rice


Beef Cheeks 125g
Brown Onion 14 roughly chopped
Garlic Clove 1 roughly chopped
Fresh Chilli 14 roughly chopped
Broth / Stock 125ml ( 12 cup )
Coconut Milk (tinned) 40ml (2 tbsps )
Water 60ml ( 14 cup )
Curry Powder 7g ( 12 tbsp ) or paste
Garam Masala 1g ( 14 tsp ) optional
Olive Oil 5ml ( 14 tbsp ) for frying
Broccoli 14 head (1 cup ) riced or florets


This is one of those meal where it taste even better the next day, so aim to make double or more if you can for a delicious lunch the next day!

NOTE: I recommend using a standard heavy based saucepan or stock pot/ casserole dish. Feel free to adapt for your own slow or pressure cooker as per its specific instructions.

  1. Get started by heating a heavy based saucepan or stock pot/ casserole dish over medium to high heat. Add a little olive oil and start by sealing the beef cheeks. This means frying them to get some light colour and caramelisation on all sides in order to seal in the flavour during cooking. This should take you 2-3 minutes, turning regularly. Remove from the pan and set aside.
  2. Using the same pan with all the juices from sealing the cheeks, add your onion, garlic and chilli, sautéing for 4-5 minutes until softened, golden brown and caramelised. This is where we get the flavour from.
  3. Now add the beef cheeks back into your pan, and top with the beef broth/ stock, coconut cream and curry powder or paste and garam masala. Stir well to combine and bring to the boil for 1 to 2 minutes until bubbling nicely. Reduce to a simmer, place the lid on and cook on medium to low for approximately 4 hours, or until the beef cheeks melt away at the touch of a fork.
  4. When your cheeks are almost cooked, make your broccoli or cauliflower rice by chopping up enough florets to make your desired amount of rice. Heat the rice in a pan with some coconut oil for 3-4 minutes until softened and hot. Serve on the plate topped with your delicious beef cheeks.

MACROS (per serve):

Protein 37.4g

Fats 50.1g

Carbs 19.8g

Energy 714cal/2986kJ

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