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!
Chilli, lemon and herbs add flavour - great alternatives to butter and salt!
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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
