Couscous with Rutabaga & Beef Stew
From EatingWell: January/February 2012
In this riff on North African tradition, couscous is served as the base for a beef and rutabaga stew that’s made with an intoxicating blend of cinnamon, turmeric, coriander and cayenne (optional if you don’t like it spicy). Garnish with fresh parsley or cilantro and serve with sliced cucumber.
- 1 pound sirloin or strip steak, trimmed and cut into 1-inch cubes
- 1/2 teaspoon salt, divided
- 1/2 teaspoon freshly ground pepper
- 2 tablespoons extra-virgin olive oil, divided
- 1 pound rutabaga (about 1/2 medium), cut into 1/2-inch cubes
- 1 medium onion, chopped
- 2 tablespoons tomato paste
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon ground coriander
- 1/8 teaspoon cayenne pepper (optional)
- 2 tablespoons all-purpose flour
- 3 cups reduced-sodium beef broth
- 1 cup water
- 2/3 cup whole-wheat couscous
- Sprinkle steak with 1/4 teaspoon salt and pepper. Heat 1 tablespoon oil in a large saucepan over medium heat. Add the steak and cook, stirring frequently, until no longer pink on the outside, about 4 minutes. Transfer to a plate.
- Add the remaining 1 tablespoon oil to the pan over medium heat. Add rutabaga, onion, tomato paste, cinnamon, turmeric, coriander, cayenne (if using) and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until the onion begins to soften, about 4 minutes. Add flour and cook, stirring, 1 minute more. Add broth and bring to a boil over medium-high heat, scraping up any brown bits from the bottom of the pan. Cook, stirring occasionally, until the rutabaga is tender and the stew is thickened, 10 to 14 minutes.
- Meanwhile, bring 1 cup water to a boil in a small saucepan over medium-high heat. Add couscous, cover and remove from the heat. Let stand for 5 minutes.
- When the rutabaga is tender, return the steak to the stew, along with any accumulated juice from the plate. Reduce the heat to medium and cook until the steak is cooked through, about 2 minutes more.
- To serve, fluff the couscous with a fork and divide among 4 shallow bowls. Top with equal portions of the stew.
Per serving: 392 calories; 12 g fat (3 g sat, 7 g mono); 64 mg cholesterol; 41 g carbohydrates; 0 g added sugars; 31 g protein; 8 g fiber; 754 mg sodium; 847 mg potassium.
Nutrition Bonus: Vitamin C (47% daily value), Zinc (31% dv), Potassium (24% dv), Iron (20% dv)
Carbohydrate Servings: 2
Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1 1/2 fat
More From EatingWell
In the dog days of summer, you don’t have to turn on your stove...Icebox pies are an easy and popular summer dessert, yet they're...Celebrate the season with EatingWell's best recipes from the...
Turkey sausage is a healthy, leaner alternative to...
You won’t waste half a day’s worth—or more—of calories with...
Celebrate summer’s fresh vegetables with our healthy recipes...
Getting your kids to eat healthy on a gluten-free diet can be...Chicken is a great ingredient for building a healthy and...
Gluten-free salads, soups and sides don’t have to be boring....
Healthy and slimming summer dinners shouldn’t be hard to find...
Beat the heat and embrace the flavors of summer with low-...
Our low-calorie pasta salad recipes will be a favorite dish...
Cool down with these healthy, homemade freezer pops. On hot...
If you find yourself short on time this summer, try these...
For a lighter option for dinner tonight, try making a quick...
Whether you’re a vegetarian or just looking to cut back on...
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- Total Time
- 45 minutes or less
- January/February 2012
Connect With Us
Poll of the week
- Skillet Gnocchi with Chard & White Beans (189 comments)
- Chilaquiles Casserole (103 comments)
- Hamburger Buddy (100 comments)
- Bev's Chocolate Chip Cookies (87 comments)
- Balsamic & Parmesan Roasted Cauliflower (74 comments)
- Easy Salmon Cakes (73 comments)
- Broccoli-Cheese Chowder (72 comments)
- Mini Mushroom-&-Sausage Quiches (63 comments)
- Sauteed Chicken Breasts with Creamy Chive Sauce (58 comments)
- Beef & Bean Chile Verde (52 comments)