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| | | |  | | | Cook’s Tip: Eight ounces haricots verts may be substituted for regular green beans. Reduce cooking time to 8 to 10 minutes. Haricots verts (the French term for green beans) are young, slender green beans with tender pods. They are available in bulk or packages in the produce department of many large supermarkets.
Cook’s Tip: Thai red curry paste is a concentrated red chile seasoning with a hot, sweet flavor. Adjust the amount added to a dish to control the level of spicy heat.
Recipe as seen in The Healthy Beef Cookbook, published by John Wiley & Sons
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| | | | This recipe is an excellent source of fiber, protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Curry Beef and Aromatic Rice
60 minutes
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Ingredients: |
| 1 |
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pound boneless beef top sirloin steak, cut 3/4 inch thick |
| 2 |
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tablespoons soy sauce |
| 2 |
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teaspoons minced garlic |
| 1 |
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can (13-1/2 to 14 ounces) lite coconut milk |
| 1 to 2 |
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teaspoons Thai red curry paste |
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Fruit and Almond Basmati Rice (recipe below) |
| 1 |
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teaspoon vegetable oil |
| 8 |
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ounces fresh green beans, trimmed |
| 1/4 |
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cup chopped fresh basil |
| 1 |
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tablespoon minced fresh lemon grass |
| 1/4 |
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teaspoon salt |
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Chopped fresh basil (optional) |
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Instructions: |
| 1. |
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Cut beef steak lengthwise in half, then crosswise into 1/4-inch strips. Combine soy sauce and garlic in medium bowl. Add beef; toss. Set aside. |
| 2. |
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Whisk coconut milk and curry paste in small bowl until well blended; set aside. |
| 3. |
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Prepare Fruit and Almond Basmati Rice. |
| 4. |
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Meanwhile heat oil in large nonstick skillet over medium-high heat until hot. Add 1/2 of beef; stir-fry 1 to 2 minutes or until outside surface of beef is no longer pink. Remove from skillet. Repeat with remaining beef. Remove from skillet; keep warm. |
| 5. |
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In same skillet, bring coconut milk mixture to a boil. Reduce heat; simmer 5 minutes, stirring occasionally. Add green beans, basil, lemon grass and salt; bring to a boil. Reduce heat; simmer 11 to 13 minutes or until green beans are crisp-tender, stirring occasionally. |
| 6. |
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Return beef with juices to skillet; cook and stir until heated through. Serve over rice. Garnish with basil, if desired. |
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| Makes 4 servings. |
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| | | | | Nutrition information per serving: 531 calories; 15 g fat (7 g saturated fat; 4 g monounsaturated fat); 50 mg cholesterol; 710 mg sodium; 69 g carbohydrate; 5.7 g fiber; 34 g protein; 9.8 mg niacin; 0.6 mg vitamin B6; 1.4 mcg vitamin B12; 5.0 mg iron; 31.7 mcg selenium; 5.2 mg zinc. |
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