Persian Beef and Couscous

Ingredients

• 1 tablespoon vegetable oil
• 1 lb boneless beef roast, in 3/4 inch chunks
• 1/2 teaspoon salt
• 1/8 teaspoon pepper
• 2 1/4 cups beef stock
• 1 1/2 teaspoons cinnamon
• 8 ounces white pearl onions, peeled
• 8 ounces butternut squash or sweet potatoes, in 1/2 inch cubes
• 3 tablespoons vinegar
• 1 tablespoon honey
• 1 cup pitted prunes
• 3/4 cup couscous (or quick cooking brown rice)

Directions

1. Heat oil on medium high.

2. Sprinkle beef with salt and pepper and brown in oil for 5-8 minutes, stirring frequently.

3. Add stock and cinnamon, bring to boil.

4. Reduce heat, and simmer for 1 hour.

5. Stir in onions, squash or sweet potato, vinegar, and honey, bring back to a boil Lower heat, cover, and simmer for 30 minutes until meat and vegetables are tender.

6. Meanwhile, cook couscous in another pot.

7. Add prunes and chick peas to stew, cover, and heat just until mixture returns to a boil (about 2 minutes).

8. Serve stew over couscous.

Nutrition, whole recipe (rough)

Counts 11 of 13 ingredients. The other 2 aren't in our nutrition table and add nothing above, so the real totals are higher.

What these numbers assume: 11 portions

Ingredient	Portion assumed	kcal
Beef	100g cooked	250
Rice	1 cup cooked (158g) white	206
Couscous	1 cup cooked (157g)	176
Potato	1 medium (173g) baked	161
Olive Oil	1 tbsp (14g)	119
Honey	1 tbsp (21g)	64
Onion	1 medium (110g)	44
Black Pepper	1 tsp ground (2.3g)	6
Cinnamon	1 tsp ground (2.6g)	6
Vinegar	1 tbsp (15ml) distilled	3
Salt	1 tsp (6g)	0
Pumpkin	not in our table	0
Prune	not in our table	0

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.