Healthy Dinner: Spicy Beef and Rice

Spicy Beef and RiceBeef strips are marinated in onion, garlic, ginger, turmeric and salt then sautéed in hot olive oil, simmered in tomatoes and onions soup and served over cooked rice in this healthy dinner recipe adapted from The Williamsburg Cookbook. The flavors penetrate the meat and keep it juicy and tender. Searing the beef strips in high heat also give it a nice color and seal in its juices. Simmered in tomatoes and onion soup, the meat breaks down that almost melts in the mouth. This recipe for spicy beef and rice make a delicious and satisfying weekday healthy meals.

Use chuck or flank steaks and cut them into strips or chunks before marinating them. You need at least an hour of marinating the beef so allot some time for preparation. Chuck or flank are relatively inexpensive and are also very flavorful. Since they will be simmered in the tomatoes and onions soup, their connective tissues will break down resulting in very tender beef. You can also use beef cut from the leg, rib, rump or sirloin meat recipes.

Ingredients: 1 large onion, coarsely chopped, 1 clove garlic, minced, 1 1/2 tsp. ground turmeric, 4 tsp. ground ginger, 1/2 tsp. salt, 1 1/4 lbs. steak (preferably chuck or flank) cut into strips or chunks, 1/2 cup olive oil, 1 can (8 oz.) tomatoes, drained, 1 can (10.75 oz.) onion soup, cooked rice

Preparation Instructions:

In a mixing bowl, combine onion, garlic, turmeric, ginger, salt and beef. Let stand 1 hour. Heat oil in a large skillet, over medium-high heat. Add beef mixture and sauté. Stir in tomatoes and soup. Cover and simmer 1 1/2 – 2 hours, or until beef is tender. Add water to the mixture if it gets too dry before the beef is cooked. Serve over hot, cooked rice.

Spicy Beef and Rice RecipeSearing the beef strips before simmering them in liquid is an important step that should not be skipped. The frying pan or griddle should be hot to immediately brown the meat. It takes a very quick time to sear the beef. Cooking them too long over high fire will dry them up and toughen themeat. Flash frying seals in the juices of the meat and leaving them longer than necessary will cause the juices to bubble up to the surface and escape. When simmering the meat in the tomatoes and onion soup, use low heat. The longer you cook the beef in low fire, the more tasty and tender it will become. Cut the beef into substantial chunks or strips that are not too thin that the beef will melt when cooked for long. It should still hold its structure. This way you can enjoy the juicy texture.




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