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Moroccan Beef

Moroccan Beef

Nutrition Facts
  • cal. (kcal) 516
Moroccan Beef
  • Makes: 6 servings
  • Prep: 20 mins
  • Cook: 12 mins
  • Bake: 2 hrs at 350°F
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by 8 people
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Ingredients

  • 1 3/4 pounds beef round, cut into 1 1/2-inch cubes
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons vegetable oil
  • 1 large onion, peeled and sliced
  • 3/4 teaspoon ground cumin
  • 3/4 teaspoon ground ginger
  • 2 cinnamon sticks
  • 1 can (14-1/2 ounces) diced tomatoes
  • 1 can (14-1/2 ounces) reduced-sodium beef broth
  • 1/2 pound green beans, cut into 1-inch pieces
  • 2 cups shredded carrots
  • 3 cups cooked whole-wheat couscous

Directions

  1. Heat oven to 350 degrees F.
  2. Season beef with 1/8 teaspoon each of the salt and pepper. Heat 1 tablespoon oil in a large flame-proof covered casserole over medium-high heat. Brown beef for 3 minutes, turn and brown for 3 additional minutes. Remove to a plate and reserve. Add remaining tablespoon oil and the onion and cook for 3 minutes. Stir in cumin, ginger, cinnamon, tomatoes, broth and remaining 1/8 teaspoon each salt and pepper. Bring to a simmer over high heat and stir in the beef and any accumulated juices. With a wooden spoon, scrape up any browned bits from the bottom of the casserole. Cover and bake at 350 degrees F for 1-1/2 hours.
  3. Meanwhile, bring a medium-size pot of water to a boil. Add green beans and cook 3 minutes, until crisp-tender. Drain and rinse in cold water. Set aside.
  4. After 1-1/2 hours, stir the green beans and shredded carrots into the casserole. Cover and bake an additional 30 minutes.
  5. Serve with couscous.

Nutrition Information for Moroccan Beef

Servings Per Recipe: 6
PER SERVING: 516 cal., 23 g total fat (7 g sat. fat), 82 mg chol., 641 mg sodium, 43 g carb. (8 g fiber), 35 g pro.

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