Moroccan Beef

Nutrition Facts

Servings Per Recipe 6

Amount Per Serving
Calories 516
Protein(gm)35
Carbohydrate(gm)43
Fat, total(gm)23
Cholesterol(mg)82
Saturated fat(gm)7
Dietary Fiber, total(gm)8
Sodium(mg)641

Percent Daily Values are based on a 2,000 calorie diet

Ingredients

1 3/4 pounds beef round, cut into 1 1/2-inch cubes
1/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons vegetable oil
1 large onion, peeled and sliced
3/4 teaspoon ground cumin
3/4 teaspoon ground ginger
2 cinnamon sticks
1 can (14-1/2 ounces) diced tomatoes
1 can (14-1/2 ounces) reduced-sodium beef broth
1/2 pound green beans, cut into 1-inch pieces
2 cups shredded carrots
3 cups cooked whole-wheat couscous

Make It

1. Heat oven to 350 degrees F.

2. Season beef with 1/8 teaspoon each of the salt and pepper. Heat 1 tablespoon oil in a large flame-proof covered casserole over medium-high heat. Brown beef for 3 minutes, turn and brown for 3 additional minutes. Remove to a plate and reserve. Add remaining tablespoon oil and the onion and cook for 3 minutes. Stir in cumin, ginger, cinnamon, tomatoes, broth and remaining 1/8 teaspoon each salt and pepper. Bring to a simmer over high heat and stir in the beef and any accumulated juices. With a wooden spoon, scrape up any browned bits from the bottom of the casserole. Cover and bake at 350 degrees F for 1-1/2 hours.

3. Meanwhile, bring a medium-size pot of water to a boil. Add green beans and cook 3 minutes, until crisp-tender. Drain and rinse in cold water. Set aside.

4. After 1-1/2 hours, stir the green beans and shredded carrots into the casserole. Cover and bake an additional 30 minutes.

5. Serve with couscous.

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Makes: 6 servings

Prep: 20 mins
Cook: 12 mins
Bake: 2 hrs 350°F

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