 |
| | | |  | | | Cook’s Tip: Regular cooked couscous can be substituted.
| |  |
| | | | This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber. | |  |
|
 |
|
Marrakesh Beef
1-1/2 to 2 hours
|
|
|
|
|
Ingredients: |
| 2 |
|
beef bottom round or eye round steaks, cut 3/4- to 1-inch thick (about 1-1/2 pounds) |
| 1 |
|
can (14-1/2 ounces) diced tomatoes with garlic and onion or stewed tomatoes with onion, undrained |
| 1 |
|
cup mango chutney |
| 1-1/2 |
|
teaspoons curry powder |
| 1 |
|
package (5.6 ounces) toasted pine nut couscous |
|
|
Chopped fresh cilantro (optional) |
|
|
|
Instructions: |
| 1. |
|
Heat large nonstick skillet over medium heat until hot. Place beef steaks in skillet; brown evenly. Season with salt and pepper, as desired. |
| 2. |
|
Combine tomatoes, chutney and curry powder in small bowl. Pour over steaks; bring to a boil. Reduce heat; cover tightly and simmer 1-1/4 to 1-3/4 hours or until beef is fork-tender. |
| 3. |
|
Meanwhile prepare couscous according to package directions, omitting butter or oil. |
| 4. |
|
Carve steaks into thin slices. Serve over couscous. Top with cooking liquid and cilantro, if desired. |
|
| Makes 4 servings. |
|
| | | | | Nutrition information per serving, using bottom round: 530 calories; 8 g fat (2 g saturated fat; 2 g monounsaturated fat); 75 mg cholesterol; 1916 mg sodium; 82 g carbohydrate; 3.2 g fiber; 34 g protein; 4.8 mg niacin; 0.4 mg vitamin B6; 1.5 mcg vitamin B12; 5.2 mg iron; 30.5 mcg selenium; 4.6 mg zinc.
Nutrition information per serving, using eye round: 536 calories; 7 g fat (2 g saturated fat; 2 g monounsaturated fat); 63 mg cholesterol; 1917 mg sodium; 82 g carbohydrate; 3.2 g fiber; 36 g protein; 5.1 mg niacin; 0.4 mg vitamin B6; 1.6 mcg vitamin B12; 5.3 mg iron; 32.0 mcg selenium; 4.9 mg zinc. |
|
|
|
