Name: Tagine-Style Beef and Rice
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Ingredients: 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

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.
40 Minutes

CategoryGround Beef, SimmeringDifficultyBeginner

Yields1 Serving

Prep Time10 minsCook Time40 minsTotal Time50 mins

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

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.

Ingredients

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

Directions

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.

Tagine-Style Beef and Rice

Ingredients Directions

Tagine-Style Beef and Rice

Ingredients

Directions

Notes

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