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| | | |  | | | Cook’s Tip: Two packages (5.6 ounces each) toasted pine nut couscous mix or 2 packages (6.6 ounces each) toasted almond rice pilaf mix yield approximately 6 cups cooked couscous.
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| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc. | |  |
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Asian Braised Beef with Vegetables
2 to 2-1/2 hours
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Ingredients: |
| 2-1/2 |
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pounds beef for stew, cut into 1-1/2-inch pieces |
| 1 |
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can (13-1/2 to 14 ounces) coconut milk |
| 1/2 |
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cup golden raisins |
| 1 |
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tablespoon curry powder |
| 1 |
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package (16 ounces) frozen Asian vegetable blend |
| 6 |
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cups cooked toasted almond rice pilaf or toasted pine nut couscous (optional) |
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Salt |
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Instructions: |
| 1. |
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Combine beef, coconut milk, raisins and curry powder in stockpot; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender. |
| 2. |
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Stir in frozen vegetables; bring to a boil. Reduce heat to medium; cook, uncovered, 5 to 7 minutes or until vegetables are just tender, stirring occasionally. |
| 3. |
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Serve beef mixture over couscous, if desired. Season with salt. |
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| Makes 6 servings. |
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| | | | | Nutrition information per serving: 412 calories; 23 g fat (16 g saturated fat;
4.0 g monounsaturated fat); 73 mg cholesterol; 460 mg sodium; 23 g carbohydrate;
2.1g fiber; 30 g protein; 4 mg niacin; 0.4 mg vitamin B6; 2.3 mcg vitamin B12; 5.7 mg iron; 20.6 mcg selenium; 6.2 mg zinc. |
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