Slow cooked spicy beef curry

150  grams		fat free Greek yogurt
1  teaspoon		salt
1  kg		lean braising/casserole steak (cut into small chunks)
1  teaspoon		cumin
1  teaspoon		coriander
2  teaspoons		turmeric
10  second spray		Frylight spray
1		large onion
2  tablespoons		ground coriander
1-1/2  tablespoons		ground cumin
6		cardamom pods (sew them onto a piece of thread to keep them together makes it easier to fish them out later)
2  teaspoons		garam masala
1/2  teaspoon		freshly ground black pepper
1  tablespoon		dried whole chillies
1  serving		fresh red or green chilli (finely chopped)
3		garlic cloves (peeled and minced)
1		thumb sized piece of ginger (peeled and minced)
2  tablespoons		tomato paste
500  mL		ml beef stock
400  grams		tinned chopped tomatoes
1  tablespoon		lemon juice
1		small bunch Fresh coriander roughly chopped
1/4  gram		red onion peeled and finely diced

Tip: For nutritional information on all the ingredients in Slow cooked spicy beef curry just click on each ingredient name. Then adjust the serving size for any Slow cooked spicy beef curry ingredient with the serving size tool in the nutrition facts area to the right to see how you can save calories, carbs and more.

1 tsp tumeric is for the meat and the other tsp for the curry
Place the beef and marinade ingredients into a medium sized bowl and mix together until everything is combined. I like to use my hands to massage the yogurt into the beef. Cover with plastic wrap and place in the fridge to marinade for 1-2 hours (or overnight).
Place a large frying pan (or the inside of your slow-cooker if it can be used on the hob) over a high heat and spray with the frylight. Add in the beef and cook for 5-6 minutes until sealed. You'll probably notice watery liquid coming off the beef and marinade as you cook. Drain off most of it (otherwise you'll just be boiling the beef). It's fine to leave a little in there though.
Once the beef is sealed, add in the onion and turn the heat down to medium. Stir and cook for 4-5 minutes until the onion starts to soften.
Add in the coriander, cumin, cardamom, turmeric, garam masala, black pepper, whole and chopped chillies, garlic and ginger. Cook for 3-4 minutes, stirring a few times until the spices start to release their aroma.
Stir in the tomato paste, stock, chopped tomatoes and lemon juice. Bring to a simmer, then transfer to your slow cooked and cook on high for 3-4 hours or low for 5-6 hours.
Once cooked, test and add salt and pepper if required. Serve over rice with some freshly chopped coriander.