Healthy Moroccan Beef With Couscous Recipe
Ingredients
- 1/2 cup orange juice
- 3 tsp Moroccan seasoning
- 6 x 125 g lean beef, fat trimmed
- 1 cup boiling water
- 1/2 small red onion, finely chopped
- 10 dried apricots, chopped
- 1 cup couscous
- 1 tsp ground cumin or ground coriander
- 1 x 400 g can no-added-salt chickpeas, drained
- 1/2 cup fresh coriander, chopped
- 2 cups green beans, trimmed and cut into 5cm lengths
- 1 head broccoli or broccolini, cut into florets
Method
- Mix ¼ cup of orange juice and 2 teaspoons seasoning in a non-metal dish.
- Add steaks, turning to coat in juice mixture. Cover and set aside for 20 minutes to marinate.
- In a large heatproof bowl combine onion, apricots, couscous, cumin or dried coriander and remaining teaspoon of seasoning.
- In a small bowl, combine remaining ¼ cup of orange juice and boiling water. Add the orange juice mixture to couscous mix, cover and set aside.
- Place a metal steamer into a large saucepan with a few centimetres of water. Add beans and broccoli and bring to the boil. Steam with the lid on for 5-6 minutes or until bright green and tender.
- Heat a large non-stick frypan. Drain steaks well and discard marinade. Cook for 3 minutes on each side or until cooked to your liking.
- Remove from heat, cover and set aside to rest for 3 minutes.
- Fluff couscous with a fork to separate grains and stir through chickpeas and coriander.
Hint
Microwave beans and broccoli in a covered dish with 1-2 tablespoons of water on HIGH (100%) for 4 minutes until just tender. Stir after 2 minutes to ensure even cooking.
Variation:
Replace broccoli with a bunch of broccolini or 10 yellow squash. Replace beef with lamb steak.
Healthy tip!
To eat less saturated fat, choose leaner cuts of meat and and trim the fat off meat before cooking.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1400 kJ | 393 kJ |
| 335 Cal | 94 Cal | |
| Protein | 36.7 g | 10.3 g |
| Fat, total | 6.2 g | 1.7 g |
| — saturated | 1.7 g | 0.5 g |
| Carbohydrate | 29 g | 8.2 g |
| — sugars | 5.6 g | 1.6 g |
| Sodium | 715.7 mg | 201.2 mg |
| Fibre | 6.9 g | 1.9 g |
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Comments (1)
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Must try the variation. I have never had beed :-)
Bart Katarski
Posted on: 16 Nov 16
