Moroccan Beef

 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

Per Serving: 

cal. (kcal) 516, 

Fat, total (g) 23, 

chol. (mg) 82, 

sat. fat (g) 7, 

carb. (g) 43, 

fiber (g) 8, 

pro. (g) 35, 

sodium (mg) 641, 

Percent Daily Values are based on a 2,000 calorie diet
 

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