Ingredients
- 2 teaspoon olive oil
- 1 pound stew beef (round or chuck), cut into chunks
- 1 pound large onion, chopped
- 1 tablespoon minced peeled fresh ginger
- 2 clove garlic, minced
- 1 pound peeled cubed butternut squash, cut into 1[1/2]-inch cubes (about 2[1/2] cups)
- 1 1/2 cup low-sodium beef broth
- 1 1/2 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon crushed red pepper flakes
- 3 cup cooked whole-wheat couscous
- 1/4 cup sliced almonds, toasted in a dry skillet over medium-high heat, stirring frequently, until golden brown and fragrant, about 2 minutes
- 4 teaspoon minced fresh parsley
Preparation
Baking Directions:
Far from your run-of-the-mill beef stew, this one transports you to another land with a unique combination of everyday ingredients.
In it tender beef is nestled with chunks of sweet butternut squash in a rich Moroccan spiced tomato sauce.
That exotic inspiration continues as it is served over fluffy couscous and topped with crunchy almonds.
It’s just as easy, if not easier, than the same-old stew, but so much more rewarding.
Heat the oil in a 4-quart saucepan over medium-high heat.
Add the beef and cook until browned on all sides, about 5 minutes.
Transfer the meat to a plate, leaving the juices in the saucepan.
Add the onion and cook, stirring, until softened and translucent, about 6 minutes.
Add the ginger and garlic and cook, stirring, for 1 additional minute.
Return the beef to the pot and stir in the squash, diced tomatoes, tomato sauce, beef broth, cumin, cinnamon, and red pepper flakes.
Bring to a boil, then reduce the heat to a simmer.
Cover and cook until the beef is tender, 30 to 35 minutes.
Spoon the stew over the couscous, and sprinkle each serving with almonds and parsley.
Per Serving:Calories 480; Total Fat 13 g (Sat Fat 3 g, Mono Fat 6 g, Poly Fat 2 g); Protein 34 g; Carb 56 g; Fiber 8 g; Cholesterol 65 mg; Sodium 150 mgExcellent source of: Copper, Fiber, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Protein, Riboflavin, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, ZincGood source of: Calcium, Folate, Pantothenic AcidRecipes reprinted from “So Easy: Luscious Healthy Recipes for Every Meal of the Week.”
Copyright (c) 2009 by Ellie Krieger.
Reprinted with permission from John Wiley & Sons.
