Heart-Healthy Beef Conquistador |
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Prep Time: 30 Minutes Cook Time: 20 Minutes |
Ready In: 50 Minutes Servings: 6 |
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This recipe is my own adaptation of a recipe in Graham Kerr's Best (a low fat heart-healthy cookbook). It uses quinoa, a grain that many of us in America have not yet tried. It stretches the beef and allows for lot's of flexibility and creativity. If you think you'd like my version, but don't like some of the ingredients, try swapping them out for something else! * New Information: I have used ground turkey breast as a substitute for the beef and brown rice rather than potatoes. Even healthier! Ingredients:
5 large potatoes (cut into apprx. 1/2 inch cubes) |
1 cup quinoa (raw) |
1 medium onion (chopped) |
3 garlic cloves (finely chopped) |
1 cup zucchini (cubed - 1/2 inch at most) |
1/2 cup red pepper (chopped) |
1 cup baby portabella mushrooms (chopped) |
1/2 cup parsley (fresh, finely chopped) |
2 tablespoons parsley (fresh, finely chopped) |
1/2 lb ground beef (lean bottom round) |
1 teaspoon olive oil (light) |
1 tablespoon tomato paste |
1 1/4 cups beef broth (fat free low sodium) |
1 tablespoon soy sauce (low sodium) |
4 -5 dashes sesame oil |
1/2 teaspoon cayenne pepper |
1/4 teaspoon cumin |
1 cup corn (frozen kernels) |
1/2 cup peas (peas) |
salt and pepper |
Directions:
1. Complete all chopping and dicing in advance.
2. Prepare the quinoa: Boil two cups of water. Add the quinoa and bring back to full boil. Turn down and simmer for ten minutes. Place aside until needed later in the process.
3. Prepare the potatoes: Prepare a large pot with water. Boil the potatoes until they are just fork tender but not mushy. Drain and rinse with cold water to stop the cooking. (You may need to reheat them a bit before serving.).
4. In a very large skillet, saute the onions in the olive oil until translucent.
5. Brown the beef, taking care to break it down into very small pieces as it cooks.
6. Add the garlic and tomato paste and cook for another couple of minutes.
7. Add the zucchini and cook for several minutes.
8. Add the mushrooms and red pepper and cook until the vegetables are just slightly tender.
9. Add the sesame oil, soy sauce, beef broth, corn, peas, seasonings, and 1/2 cup of parsley. Cook for a couple of minutes more.
10. Gently toss the potatoes with remaining 2 tablespoons of parsley, salt, and pepper.
11. To serve: Place a small serving of potato on each plate. Mound the conquistador mixture atop the potatoes and serve.
12. Note: The sauce may be thickened with an arrowroot or cornstarch slurry.
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