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
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation
- January/February 2012