Clean Eating Mag: Moroccan Braised Beef with Root Vegetables
- Number of Servings: 5
Ingredients
2 navel oranges, divided1 lb of beef1/2 tsp sea saltFresh ground black pepper to taste4 to 5.5 tsp olive oil, divided1 medium onion, chopped (1 cup)1.5 tsp ground cumin1.5 tsp ground coriander1.5 tsp ground cinnamon1/8 tsp cayenne pepper3 cloves of garlic chopped1.5 tbsp tomato paste2.3/4 cups chicken broth1 small turnip peeled and cut into 3/4 inch pieces (1 cup)3 medium parsnips, peeled and cut into 1/2 inch pieces (1 cup)2 medium carrots peeled and cut into 1/2 inch pieces (1 cup)12 dried plums3/4 cup whole wheat cous cous3 scallions thinly sliced
ONE: Preheat oven to 350 degrees F. With a vegetable peeler, remove peel from 1 of the oranges in thick strips. Scrape away any white pith from the underside of the peel with a paring knife; discard pith, cover peel with plastic wrap and set aside. Cut orange and squeeze juice into a small bowl, discard orange and set juice aside.
TWO: Cut beef into 1 inch pieces. Pat dry with paper towels and season with 1/4 tsp salt and black pepper. In a Dutch oven, or other large ovenproof pot with a lid, heat 1.5 tsp oil over medium-high heat. Add as many beef pieces as you can without crowding the pot (pieces should be at least 1/2 inch apart to prevent steaming). Cook without moving beef until undersides are brown, about 2 minutes. Turn pieces and brown on all sides. Transfer to a plate and repeat with more oil and remaining beef. Beef will need to be cooked in 2 or 3 batches.
THREE: Carefully drain any rendered fat from pot. Add 1 tsp oil and heat over medium heat. Add onion and cook until tender, about 5 minutes. Add cumin, coriander, cinnamon and cayenne; stir and cook until fragrant, about 2 minutes. Add garlic and tomato paste; stir and cook for 2 more minutes. Add 1.75 cups broth and reserved orange peel and juice, bring to a simmer. Add beef and any juices back to pot. as soon as liquid returns to a simmer, cover and transfer to oven; cook for 45 minutes.
FOUR: Remove pot from oven and add remaining 1 cup broth, turnip, parsnips and carrots. Cover and return to oven for 30 minutes. Remove pot again and add plums. Return to oven and continue cooking until vegetables are tender, 15 to 25 more minutes. Check seasoning and add salt and black pepper, if needed.
FIVE: About 15 minutes before beef is done, bring 1 cup water and remaining 1/4 tsp salt to a boil in a small saucepan. Stir in couscous, cover, remove from heat and set aside for 5 to 10 minutes. Fluff couscous with a fork and divide among 4 bowls. top with briased beef and vegetables. garnish with scallions and zest of remaining 1 orange and serve.
Serving Size: 5 servings
Number of Servings: 5
Recipe submitted by SparkPeople user LMDIENER.
TWO: Cut beef into 1 inch pieces. Pat dry with paper towels and season with 1/4 tsp salt and black pepper. In a Dutch oven, or other large ovenproof pot with a lid, heat 1.5 tsp oil over medium-high heat. Add as many beef pieces as you can without crowding the pot (pieces should be at least 1/2 inch apart to prevent steaming). Cook without moving beef until undersides are brown, about 2 minutes. Turn pieces and brown on all sides. Transfer to a plate and repeat with more oil and remaining beef. Beef will need to be cooked in 2 or 3 batches.
THREE: Carefully drain any rendered fat from pot. Add 1 tsp oil and heat over medium heat. Add onion and cook until tender, about 5 minutes. Add cumin, coriander, cinnamon and cayenne; stir and cook until fragrant, about 2 minutes. Add garlic and tomato paste; stir and cook for 2 more minutes. Add 1.75 cups broth and reserved orange peel and juice, bring to a simmer. Add beef and any juices back to pot. as soon as liquid returns to a simmer, cover and transfer to oven; cook for 45 minutes.
FOUR: Remove pot from oven and add remaining 1 cup broth, turnip, parsnips and carrots. Cover and return to oven for 30 minutes. Remove pot again and add plums. Return to oven and continue cooking until vegetables are tender, 15 to 25 more minutes. Check seasoning and add salt and black pepper, if needed.
FIVE: About 15 minutes before beef is done, bring 1 cup water and remaining 1/4 tsp salt to a boil in a small saucepan. Stir in couscous, cover, remove from heat and set aside for 5 to 10 minutes. Fluff couscous with a fork and divide among 4 bowls. top with briased beef and vegetables. garnish with scallions and zest of remaining 1 orange and serve.
Serving Size: 5 servings
Number of Servings: 5
Recipe submitted by SparkPeople user LMDIENER.
Nutritional Info Amount Per Serving
- Calories: 315.1
- Total Fat: 9.0 g
- Cholesterol: 54.5 mg
- Sodium: 892.6 mg
- Total Carbs: 35.5 g
- Dietary Fiber: 6.2 g
- Protein: 25.2 g
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