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Caribbean beef ragout with coconut
rice
(see
below)
(Makes 4
servings)
2 medium onions, peeled,
quartered, then thinly
sliced
2 ribs celery, cut into 2 inch
(5cm) pieces
2 cloves garlic,
minced
1 carrot, peeled and thinly
sliced
1 6-ounce (180g) sweet potato,
peeled and cut into small
cubes
2 low-sodium, canned tomatoes,
coarsely chopped
1 ¾ cups
(420ml) fat-free, low-sodium canned beef
broth
¼ cup (60ml) dry red wine or
additional beef broth
1 pound top round steak, grilled
and cut into bite-size
pieces
1 teaspoon (5ml) ground
cumin
½ pound green beans, trimmed and
blanched for two
minutes
Salt (optional) and freshly
ground pepper
1/3 cup (80ml) chopped, fresh
cilantro (parsley) or flat-leaf
parsley
Coconut Rice (provided after
this recipe)
Method:
In a heavy Dutch oven put the garlic,
celery, onion, carrot, sweet potato,
tomato, beef broth, wine and
cumin.
Boil and then reduce the heat and simmer
for around 15 minutes or until vegetables
are tender and the sauce is just slightly
thickened.
Stir in reserved green beans and steak
pieces.
Cook for a further 10 minutes and stir in
the cilantro.
When serving, spoon meat and vegetables
around the coconut rice (recipe follows)
.
Pour sauce into a gravy dish and pass it
around separately.
COCONUT RICE
(Makes 4
servings)
1 cup (150g) raw, brown basmati
rice
1 teaspoon (5ml) crushed, dried
oregano
2 cups (480ml) fat-free,
low-sodium canned chicken
broth
1 teaspoon (4g) reduced-fat
margarine
2 scallions (spring onions),
white part and 1 inch (2.5cm) green,
minced
2 tablespoons (30ml) unsweetened
coconut
Salt (optional) and freshly
ground pepper to taste,
Method:
Combine oregano, chicken broth,
rice and margarine in a heavy
pot.
Bring to the boil, then cover and reduce
heat to a simmer.
Cook
covered for up to 15
minutes until the rice is tender and
liquid absorbed.
Toast coconut in a heavy non-stick pan,
over medium-low heat, tossing the coconut
often, until it is lightly
brown.
When rice is ready, fluff it with a fork,
stirring in scallions and
coconut.
Mound the rice in the centre of a heated
serving plate and put the ragout around
it.
Serve it
immediately.
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