Healthier Slow Cooked Spicy Beef Curry

fat-free Greek yogurt

salt

lean braising/casserole steak ((cut into small chunks))

cumin

coriander

turmeric

Sprays Frylight spray

large onion

ground coriander

ground cumin

cardamom pods ((sew them onto a piece of thread to keep them together - makes it easier to fish them out later))

turmeric

garam masala

freshly ground black pepper

dried whole chillies

fresh green chilli ((finely chopped))

garlic cloves ((peeled and minced))

thumb-sized piece of ginger ((peeled and minced))

tomato paste

beef stock ((water plus 2 stock cubes or 2 tsp bouillon for gluten free is fine))

tinned chopped tomatoes

Juice of 1 lemon

Boiled basmati rice ((235g cooked/75g dry rice per person))

small bunch Fresh coriander (roughly chopped)