Daily recipe RECIPE: BEEF AND BLACK BEANS OVER ORZO INGREDIENTS: 1 pound lean boneless top round 1/4 cup balsamic vinegar 1/2 teaspoon ground coriander 1/2 teaspoon ground cumin 2 teaspoons dry oregano 2 cloves garlic, crushed Vegetable cooking spray 1 cup chopped onion 1/2 cup chopped green bell pepper 1/2 cup chopped celery 1/4 cup carrot, chopped 2 cloves garlic, minced 1 14 oz. can beef broth 1 cup water 2 tablespoons chopped fresh cilantro 2 teaspoons chopped fresh oregano 1/2 teaspoon ground cumin 1/4 teaspoon salt 1/4 teaspoon pepper 1 15 oz. can black beans, drained 2 1/2 cups orzo, cooked 2 tablespoons green onions, thinly sliced
DIRECTIONS: Trim fat from steak; cut steak into 1-inch pieces. Combine vinegar and next 4 ingredients in a heavy duty zip-top plastic bag. Add steak; seal bag, and shake until steak is well coated. Marinate in refrigerator 1 hour, turning bag once. Remove steak from marinade, reserving marinade. Coat a Dutch oven with cooking spray; place over medium-high heat until hot. Add steak; cook 10 minutes or until browned on all sides, stirring frequently (or brown the beef in a 500 degree oven for about 10 minutes). Drain and pat dry with paper towels. Wipe drippings from Dutch oven with a paper towel. Coat Dutch oven with cooking spray. Place over medium-high heat until hot. Add onion and next 4 ingredients. Saute until vegetables are tender. Add steak, beef broth, and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer hour. Uncover and simmer an additional hour and 20 minutes or until mixture is thickened and beef tender. Stir in reserved marinade and black beans, simmer 5 minutes. To serve, spoon 1/2 cup orzo into each individual serving bowl. Top evenly with beef mixture and sprinkle with sliced green onions. Yield: 6 Servings Nutrition Facts Amount Per Serving: Calories 388 - Calories from Fat 38 Percent Total Calories From: Fat 10%, Protein 33%, Carbohydrate 58% Totals and Percent Daily Values (2000 calories): Fat 4g, Saturated Fat 1g, Cholesterol 48mg, Sodium 532mg, Total Carbohydrate 56g, Dietary Fiber 2g, Sugars 0g, Protein 32g, Vitamin A 2225 units, Vitamin C 30 units, Calcium 0 units, Iron 5 units Category: Beef, Low Fat _______________________________________________ Cookinginthedark mailing list [email protected] http://acbradio.org/mailman/listinfo/cookinginthedark
