Moroccan Beef Stew

Ingredients

  • 1 medium onion
  • 1 large russet potato, peeled
  • 2 medium carrots, peeled
  • 1 lb boneless top sirloin steak, about ¾ in. thick
  • 1 tbsp vegetable oil
  • 1 tsp salt
  • 1/2 tsp coarsely ground black pepper
  • 3 tbsp Moroccan Rub, divided
  • 1 can (14.5 oz) beef broth
  • 2 tbsp cornstarch
  • 3 garlic cloves, pressed
  • 1 can (15 oz) garbanzo beans, drained and rinsed
  • 1 can (14.5 oz) petite diced tomatoes with garlic and onion, undrained
  • 1 medium zucchini

Directions

  1. Coarsely chop onion using Food Chopper. Dice potato and carrots using Santoku Knife; set aside. Cut steak into ¾-in. cubes. Combine steak, oil, salt, black pepper and 1 tbsp of the rub in Deep Covered Baker; stir. Microwave, covered, on HIGH 5-7 minutes or until steak is still slightly pink. Remove steak from baker; keep warm. (Do not drain baker.)

  2. Meanwhile, whisk together broth, remaining rub, cornstarch and pressed garlic in baker. Add beans, tomatoes, onion, potato and carrots. Microwave, covered, on HIGH 18-21 minutes or until vegetables are tender, stirring once. Meanwhile, dice zucchini. Add zucchini and steak to baker; stir. Microwave, covered, on HIGH 3-4 minutes or until zucchini is tender.

Yield:

  • 9 cups
    6  servings of 1 1/2 cups

Nutrients per serving:

Calories 260, Total Fat 6 g, Saturated Fat 1.5 g, Cholesterol 25 mg, Carbohydrate 30 g, Protein 22 g, Sodium 1290 mg, Fiber 5 g

U.S. Diabetic exchanges per serving:

 2 starch, 2 low-fat meat (2 carb)

Cook's Tips:

If desired, 1½ tbsp paprika, 1½ tsp curry powder, 1 tsp sugar, ¾ tsp each ground cumin and ground ginger, ½ tsp ground cinnamon and ¼ tsp chili powder can be substituted for the Moroccan Rub. Combine and use 1 tbsp on steak and remaining in sauce.

 

 

To cook on the stovetop, cut vegetables and steak; combine steak, oil and seasonings as directed in Step 1 in large bowl. Heat an additional 1 tbsp oil in (12-in.) Skillet 1-3 minutes or until shimmering. Add steak; cook 3-4 minutes or until slightly pink. Remove from Skillet. Whisk broth, remaining rub, cornstarch and garlic in same bowl. Pour into Skillet; add beans, tomatoes, onion, potato and carrots. Bring to a simmer; reduce heat to medium. Cover; cook 13-15 minutes or until tender. Add zucchini and steak. Cook, covered, 3-4 minutes or until zucchini is tender.

 

 

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