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Ингредиенты
- 1 x onion - (3/4 lb) peeled, minced
- 1 tsp salad oil
- 1Â 1/2 tsp grnd cumin
- 1Â 1/2 tsp grnd coriander
- 1/4 tsp cayenne (1/4 to 1/2)
- 1/4 tsp grnd dry turmeric
- 2 can diced tomatoes - (14 1/2 ounce ea)
- 1 pkt cooked boned beef pot roast with gravy - (abt 2 lbs)
- 3 c. fat-skimmed chicken broth
- 2 c. couscous
- 1/4 c. minced fresh mint leaves
Инструкции
- In a 12-inch nonstick frying pan or possibly a 5- to 6-qt pan over medium-high heat, frequently stir onion in oil till limp, 4 to 5 min.
- Add in cumin, coriander, cayenne, and turmeric and stir till fragrant, about 30 seconds. Add in tomatoes and their juice; bring to a boil over high heat, stirring often.
- Throw away any solidified fat from beef and sauce. Scrape sauce from meat into pan. Cut beef into 3/4-inch cubes and add in to pan. Cover, reduce heat to low, and simmer till meat is warm, 5 to 7 min.
- Meanwhile, in a 2- to 3-qt pan over high heat, bring broth to a boil. Stir in couscous, cover pan, and remove from heat; let stand till broth is absorbed and couscous is tender to bite, about 5 min. Pour couscous into a wide bowl. Spoon stew over couscous and sprinkle with mint.
- This recipe yields 6 servings.
- Comments: Serve with a salad of shredded carrots dressed with lemon juice, extra virgin olive oil, salt, and pepper.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 286g | |
| Recipe makes 6 servings | |
| Calories 678 | |
| Calories from Fat 264 | 39% |
| Total Fat 29.39g | 37% |
| Saturated Fat 11.24g | 45% |
| Trans Fat 0.0g | |
| Cholesterol 138mg | 46% |
| Sodium 167mg | 7% |
| Potassium 602mg | 17% |
| Total Carbs 49.44g | 13% |
| Dietary Fiber 4.2g | 14% |
| Sugars 2.23g | 1% |
| Protein 50.43g | 81% |
