MENU
 
 
 
 

  • Caribbean Beef Ragout with Coconut rice

    1 vote
    Caribbean Beef Ragout with Coconut rice
    Prep time:
    Cook time:
    Servings: 4 servings
    by Keely Locke
    6 recipes
    		 >
    A nice vegetable stew accompanied by yummy coconut rice! Also diabetic friendly without the rice.

    Ingredients

    • 2 medium onions, peeled, quarters, and thinly sliced
    • 2 garlic cloves, minced
    • 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:
    • 1 teaspoon (5 ml) crushed dried oregano
    • 1 cup (150 g) raw brown basmatti rice
    • 2 cups (480 ml) fat-free low-sodium canned chicken broth
    • 1 teaspoon (4 g) reduced-fat margarine
    • 2 tablespoons (30 ml) unsweetened coconut
    • 2 scallions, white part and 1 inch (2.5 cm) green, minced
    • salt (optional) and freshly ground pepper to taste

    Directions

    1. 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.
    2. Stir in reserved green beans and steak pieces. Cook for another 10 minutes. Stir in cilantro.
    3. Rice:
    4. In a heavy saucepan, combine oregano, rice, chicken broth, and margarine. Bring to a boil. Cover and reduce heat to a simmer. Cook, covered, for 10 to 15 minutes, until rice is tender and liquid is absorbed.
    5. Meanwhile, toast coconut in a heavy nonstick skillet over medium-low heat, tossing coconut frequently, until coconut is lightly browned.
    6. When rice is done, fluff with a fork, stirring in coconut and scallions.
    7. To serve, spoon meat and vegetables around the Coconut Rice. Pour sauce into a gravy boat and pass separately.

    Similar Recipes

    Leave a review or comment