(NC)-A hearty beef stew, also perfect for reheating as a healthy lunch.
Serves: 6
Prep Time: 20 minutes
Cook Time: 1 hour
Ingredients:
2 tbsp olive oil
1 lb extra-lean stewing beef
1 tbsp all-purpose flour
1 small onion, chopped
1 carrot, peeled and chopped
2 cloves garlic, minced
2 tsp each ground cinnamon, coriander and cumin
1/2 tsp pepper
2 cups tomato Juice
1/2 cup each orange juice and beef broth
2 cups cubed butternut squash
1 can (540 mL) chickpeas, drained and rinsed
1 tsp finely grated orange peel (optional)
Whole-wheat couscous (optional)
 
Heat half of the oil in a Dutch oven over medium-high heat.
Toss the beef cubes with the flour and cook, in batches and
turning as necessary until browned all over. Reserve.
Add the remaining oil to the pan and reduce the heat to medium.
Add the onion and carrots; cook until softened, about 5 to 7
minutes. Stir in the garlic, cinnamon, coriander, cumin and
pepper, cook until fragrant, about 30 seconds.
Stir in the tomato juice, orange juice and beef broth; scrape
up any cooked on bits and bring to a boil. Stir in the reserved
beef and reduce the heat to medium low. Simmer covered for 30
minutes.
Stir in the squash and chickpeas and simmer uncovered, stirring
occasionally for 15 to 20 minutes or until meat and squash are
tender and sauce is thickened. Stir in orange peel (if using)
and serve with whole-wheat couscous.
Twist 1: For a meat variation, use 1 lb (500 g) lean pork or
lamb loin instead of the beef.
Twist 2: For make-once-eat-twice ease, double the batch and
freeze the extra to reheat in the in the microwave or oven
later.
