Caribbean Beef Ragout with Coconut Rice
(makes 4 servings)
|2||medium onions, peeled, quarters, and thinly sliced|
|2||garlic cloves, minced|
|2||ribs of celery, cut into 2-inch (5 cm) pieces|
|1||carrot, peeled and thinly sliced|
|2||low-sodium canned tomatoes, coarsely chopped|
|1||6-ounce (180 g) sweet potato, peeled and cut into small cubes|
|1 3/4||cups (420 ml) fat-free low-sodium canned beef broth|
|1/4||cup (60 ml) dry red wine or additional beef broth|
|1||teaspoon (5 ml) ground cumin|
|1||pound top round steak, grilled and cut into bite-size pieces|
|1/2||pound green beans, trimmed and blanched for 2 minutes|
|salt (optional) and freshly ground pepper|
|1/3||cup (80 ml) chopped fresh cilantro or flat-leaf parsley|
|Coconut Rice (see recipe reference)|
- In a heavy Dutch oven, combine onion, garlic, celery, carrot, tomato, sweet potato, beef broth, wine, and cumin. Bring to a boil, reduce heat, and simmer for 15 minutes, until vegetables are tender and sauce is slightly thickened.
- Stir in reserved green beans and steak pieces. Cook for another 10 minutes. Stir in cilantro.
- To serve, spoon meat and vegetables around the Coconut Rice. Pour sauce into a gravy boat and pass separately.
|Per serving (without rice):||293 calories (15% calories from fat), 35 g protein, 5 g total fat (2.0 g saturated fat), 25 g carbohydrate, 5 g dietary fiber, 77 mg cholesterol, 100 mg sodium|
|Exchanges:||4 lean meat, 1 carbohydrate (1 bread/starch), 2 vegetable|