Curried Flank with Pears

Curried Flank with Pears

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Servings: 4
Calories: 341

Ingredients
 

  • 1 lb thick flank cut into 2.5 cm (1 inch) cubes
  • 4 tsp cooking oil
  • 1 onion chopped
  • 4 tsp mild curry powder
  • meat stock
  • 13 oz canned pears in juice drained and juice reserved
  • 1 tsp salt
  • freshly ground black pepper to taste

Instructions

  • Brown meat in heated cooking oil in a heavy-based saucepan. Add onion and saute until translucent. Add curry powder and fry for 1 minute.
  • Add sufficient meat stock to reserved pear juice to make up 1 cup (8 fl oz) 250 ml, season with salt and pepper and heat. Add to meat, cover with lid, reduce heat and simmer for 1 1/2 to 2 hours or until meat is tender.
  • Cut pears into thin slices and add to meat approximately 10 minutes before the end of the cooking time.
Calories: 341 kcal
Carbohydrates: 18 g
Protein: 24 g
Fat: 20g
Saturated Fat: 8 g
Trans Fat: 1 g
Cholesterol: 69 mg
Sodium: 643 mg
Potassium: 482 mg
Fiber: 4 g
Sugar: 10 g
Vitamin A: 60 IU
Vitamin C: 6 mg
Calcium: 32 mg
Iron: 3 mg
Ingredients Beef, Beef Flank
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