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Tagine-Style Beef and Rice

Yields1 ServingPrep Time10 minsCook Time40 minsTotal Time50 mins

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.

 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
1

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.

2

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.

3

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

Nutrition Facts

0 servings

Serving size

6 Servings

Amount per serving
Calories402
% Daily Value *
Total Fat 14g18%

Saturated Fat 3g15%
Trans Fat 02g
Cholesterol 42mg15%
Sodium 256mg12%
Total Carbohydrate 47g18%

Dietary Fiber 5g18%
Protein 24g
Potassium 689mg15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.