Tagine-Style Beef and Rice

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junio 27, 2015

Transport yourself to sunny Morocco tonight with the bright flavours and exotic scents of this dish. For a simple next-day salad, just add a splash of berry or balsamic vinaigrette salad dressing and a handful of diced fresh veggies to any leftovers. If you use long grain rice, cooking time can be reduced to 20 minutes. Each serving is an excellent source of iron and vitamin C.
[timer length=40]40 Minutes[/timer]

  • Prep: 10 mins
  • Cook: 40 mins

  • 10 mins

    40 mins

    50 mins

  • Productos: 6 Servings

Instrucciones

Heat oil over medium heat in large heavy saucepan or Dutch oven. Add onion and garlic; cook until aromatic, about 1 minute. Add beef; cook, breaking up with wooden spoon, until browned, about 5 minutes. Drain, if desired.

Stir in allspice, cinnamon, rice and chicken broth; bring to boil. Cover and simmer until liquid is absorbed and rice is tender, about 40 minutes.

Remove from heat. Stir in sweet pepper, dried fruit, mint and lemon juice. Top each serving with sunflower seeds.

*Other options: Lean/Extra Lean Ground Round, Lean Ground Chuck or Lean/Extra Lean Ground Beef.
Excellent source of iron (27% DV) and zinc (54% DV), 11% DV sodium, 105% DV vitamin C.

Ingredientes

2 tsp (10 mL) vegetable oil

1 onion, chopped

3 cloves garlic, minced

1 lb (500 g) Extra Lean or Lean Ground Beef Sirloin*

¾ tsp (4 mL) ground allspice

¾ tsp (4 mL) cinnamon

1 cup (250 mL) brown rice

2 cups (500 mL) sodium-reduced chicken broth

1 EACH sweet red and yellow pepper, diced

1 cup (250 mL) dried fruit (e.g. diced apricots, currants, cranberries)

3 tbsp (45 mL) minced fresh mint

2 tbsp (30 mL) lemon juice

½ cup (125 mL) raw sunflower seeds

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Información nutricional

Calorías402
Sodio256 mg
Potasio689 mg
Proteínas24 g
Colesterol42 mg
Grasas Totales14 g
Grasas Saturadas3 g
Grasas Trans0.2 g
Total Carbohydrates47 g
Fibra Dietética5 g