Thai · dinner

Keto Beef Massaman Curry (No Potato, No Sugar)

Keto Beef Massaman Curry (No Potato, No Sugar) — from HK’s Keto & Low Carb Recipes's cooking video Watch how it’s made · 7:56

Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube

90 minServes 4509 kcal a serve
  • Keto (5.9 g net carbs a serve)
  • Gluten-free ingredients
  • Dairy-free

Contains: Fish, Peanut, Soy. Check labels on stock, sauces and spice mixes.

Slow-cooked beef in a home-made massaman paste and coconut milk, with no potato or sugar: about 31 g protein and only about 6 g net carbs a serve.

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Ingredients 23

Method

Tap a time to watch that step in the video.

  1. For the paste (half the cook's batch, enough for this curry): dry-toast the cumin, fennel, cinnamon, chilli, cardamom, cloves, peppercorns, coriander seeds and nutmeg until fragrant, then grind to a fine powder. 0:22
  2. In the same pan dry-roast the peanuts, shallot, garlic, galangal, lemongrass and coriander roots until coloured. Blend to a paste with a splash of water, then mix in the spice powder and soybean paste. 1:08
  3. Heat about 50 ml of the coconut milk in a wok until it bubbles, add the paste and fry, stirring, until the coconut milk reduces and the oil separates. 2:40
  4. Add the beef and stir to coat, then most of the remaining coconut milk and some water. Stir in the stevia, vinegar and fish sauce. 3:13
  5. Simmer on low, uncovered so the sauce reduces, for about 1 hour, stirring now and then, until the beef is tender. 4:04
  6. Season with salt at the end, stir in the last splash of coconut milk and serve. 4:45

Tip. Serve with cauliflower rice. Shrimp paste can replace the soybean paste. In the video the cook doubles the beef to 1 kg; the paste is meant for 500 g. Pork shoulder or chicken thighs also work.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy509 kcal2,130 kJ
Protein31 g61% of a day
Fibre1 g4% of a day
Carbohydrate6.9 g5.9 g net · 0.8 g sugars2% of a day
Fat41 g26 g saturated52% of a day
Sodium640 mg28% of a day

Where the energy comes from one serve

  • Net carbs 5%
  • Protein 24%
  • Fat 71%

Fits keto: 5.9 g net carbs a serve, with 71% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High84%

2 µg a serve, mostly from beef (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Zinc High65%

7.2 mg a serve, mostly from beef (88%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Selenium High58%

32 µg a serve, mostly from beef (79%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Iron High35%

6.3 mg a serve, mostly from coconut milk (52%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 High22%

0.4 mg a serve, mostly from beef (71%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Magnesium Source17%

70 mg a serve, mostly from coconut milk (53%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Omega-3 Source12%

0.2 g a serve, mostly from beef (96%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium Source11%

530 mg a serve, mostly from coconut milk (41%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Show the other 7
Folate8%

34 µg a serve, mostly from coconut milk (42%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin E6%

0.9 mg a serve, mostly from beef (54%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Calcium4%

55 mg a serve, mostly from coconut milk (33%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin C3%

2.4 mg a serve, mostly from coconut milk (42%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin K3%

4.2 µg a serve, mostly from beef (40%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin A1%

5.1 µg a serve, mostly from dried red chilli (50%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D1%

0.2 µg a serve, mostly from beef (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.