Caribbean Beef Ragout with Coconut Rice
(makes 4 servings)
| 2 | medium onions, peeled, quarters, and thinly sliced |
| 2 | ribs of celery, cut into 2-inch (5 cm) pieces |
| 1 | carrot, peeled and thinly sliced |
| 2 | low-sodium canned tomatoes, coarsely chopped |
| 1 | 6-ounce (180 g) sweet potato, peeled and cut into small cubes |
| 1 3/4 | cups (420 ml) fat-free low-sodium canned beef broth |
| 1/4 | cup (60 ml) dry red wine or additional beef broth |
| 1 | teaspoon (5 ml) ground cumin |
| 1 | pound top round steak, grilled and cut into bite-size pieces |
| 1/2 | pound green beans, trimmed and blanched for 2 minutes |
| salt (optional) and freshly ground pepper |
| 1/3 | cup (80 ml) chopped fresh cilantro or flat-leaf parsley |
| Coconut Rice (see recipe reference) |
- In a heavy Dutch oven, combine onion, garlic, celery, carrot, tomato, sweet potato, beef broth, wine, and cumin. Bring to a boil, reduce heat, and simmer for 15 minutes, until vegetables are tender and sauce is slightly thickened.
- Stir in reserved green beans and steak pieces. Cook for another 10 minutes. Stir in cilantro.
- To serve, spoon meat and vegetables around the Coconut Rice. Pour sauce into a gravy boat and pass separately.
| Per serving (without rice): | 293 calories (15% calories from fat), 35 g protein, 5 g total fat (2.0 g saturated fat), 25 g carbohydrate, 5 g dietary fiber, 77 mg cholesterol, 100 mg sodium |
| Exchanges: | 4 lean meat, 1 carbohydrate (1 bread/starch), 2 vegetable |
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