Page 10 - IFSO Cookbook 2022 con cover

Beef and prune International
Healthy Recipes Vol. 2

tagine

Cooking Instructions

Cathy Harbury, Nicole West & Roberta Asher Easy to prepare
Dietitians and Chef
Enlighten Nutrition - Australia Prepare

The recipe is suitable for people who have had bariatric surgery - puree stage. 1. Wash the carrots and ginger well under cold running water.
2. Wash the coriander and dry in a salad spinner or colander.
3. Cut off and discard the ends of the carrots. Then cut each of the 2 remaining carrots
Preparation in half lengthways. Then cut into pieces no bigger than a dice. Put on a plate.

4. Peel the skin off the ginger with a vegetable peeler. Finely mince the ginger on a
Number of servings: handheld grater. You should end up with about 1 teaspoon of ginger. Put on the plate
10. 1 serve = ½ cup
with the vegetables.
Time to prepare: 5. Roughly chop the coriander leaves and stems, discard the roots. Add the chopped
30 minutes coriander on the plate with the vegetables.
(hands on time) 6. Remove the skin and cut the ends from the onion and discard. Chop the remaining
onion finely.
Time to cook:
7. Cut the chuck steak into 2 cm pieces (just a bit bigger than a dice). Season the steak
1.5 to 2 hours
with pepper and a small amount of salt.
Cook
Ingredients 8. Heat the extra virgin olive oil in a large frying pan over a medium to high heat.
9. Add a small batch of steak to the pan or casserole and cook until brown on all sides.
● 1000ml reduced-salt beef stock or water Put the browned steak into the bowl. Then brown another small batch until all steak
(the beef stock will give a richer tagine) Nutritional Facts has been browned.
● 500g chuck steak with fat trimmed off
Per serving 10. Add the onions and cook until they have softenend.
● 2 carrots 11. Turn the heat down to low. Carefully add some of the water to “de-glaze”. Use a
● (1/2 cup serve with yoghurt)
● 1 cup (~1 tablespoon per serve) low-fat spoon or tongs to scrape all the sticky brown bits from the bottom of the pan into the
unsweetened Greek yoghurt ● Calories: 205 kcal liquid. “De-glazing” add lots of flavour.
● 1 brown onion ● Total protein: 14.7 (g) 12. Put the steak and all remaining ingredients into the large pot or casserole, cover and
● 100g pitted prunes ● Carbohydrate: 13.25 (g) simmer for 1.5 hours over a low flame.
● 1 bunch coriander of which is sugars: 11.6 (g) 13. After 1 hour check the steak. Avoid over-cooking the steak as it will become dry.
● 1 tablespoon extra virgin olive oil ● Fat: 6.4 (g) Check the meat every 15-30 minutes and continue to cook until the beef is soft
● 1 cm piece ginger ● Iron: 1.7 (mg) enough to break apart when you bite into it.
● ½ teaspoon ground cinnamon ● Calcium: 69 (mg) 14. Blend until smooth using a blender or hand-held stab mixer. Do this in batches.
15. Serve with a dollop of unsweetened low-fat Greek yoghurt.
● Salt (less than ¼ teaspoon) and pepper ● Fibre: 2.5 (g)

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