Moroccan Braised Beef with Root Vegetables (Clean Eating )
Number of Servings: 5
Servings Per Recipe: 5
Amount Per Serving
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
- Submitted by: LMDIENER
- 2 navel oranges, divided
- 1 lb of beef
- 1/2 tsp sea salt
- Fresh ground black pepper to taste
- 4 to 5.5 tsp olive oil, divided
- 1 medium onion, chopped (1 cup)
- 1.5 tsp ground cumin
- 1.5 tsp ground coriander
- 1.5 tsp ground cinnamon
- 1/8 tsp cayenne pepper
- 3 cloves of garlic chopped
- 1.5 tbsp tomato paste
- 2.3 /4 cups chicken broth
- 1 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 plums
- 3/4 cup whole wheat cous cous
- 3 scallions thinly sliced
Adapted from recipes.sparkpeople.com
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.