Mediterranean Beef with Gremolata
Tender Beef Recipe with Israeli Couscous
4
Serves
15 mins
Prep Time
2 hrs 30 mins
Cook Time
Recipe author
Kathy Paterson
This Mediterranean-inspired dish is sweet sophistication, tender beef paired beautifully with the sweet flavours of the dry fruit and cinnamon. Serve with Israeli couscous and let the compliments roll in.
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High Iron
Low Sodium
Ingredients
Beef
600g Quality Mark cross-cut blade
cut into 5cm pieces
1 onion
finely chopped
1 garlic clove
crushed
1 tsp ground coriander
1 Tbsp white flour
1 cup beef stock
i
1 cup water
1 cinnamon stick
8 dried apricots
6 prunes
Gremolata
2 garlic cloves
grated zest of 1 lemon
2 Tbsp finely chopped parsley
2 Tbsp mint leaves
finely chopped
To serve
1 cup Israeli couscous
cooked
4 cups spinach leaves, blanched
Method
To Make Casserole
To Make Gremolata
To Serve
Slow Cooker Option
1
Preheat the oven to 170°C.
2
Heat a large frying pan over medium-high heat.
3
Rub the beef with a little oil and brown off on both sides in batches.
4
Transfer to a casserole dish as you go.
5
Reduce the heat to low and add another dash of oil.
6
Add the onion and cook until soft, about 5 minutes.
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7
Add the garlic and coriander and cook for a further 30 seconds until aromatic.
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8
Stir in the flour, then pour in the stock and water and bring up to the boil.
9
Add the cinnamon stick, then pour over the beef.
10
Cover and place in the oven to cook for 2 hours.
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11
Remove beef casserole from the oven, taste for seasoning and add the apricots and prunes.
12
Return to the oven for a further 30 minutes.
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Nutrition Information per Serving (469g)
Percentage daily intakes are based on an average adult diet of 8700 kJ (2100 kilocalories).
More infoEnergy
1540 kJ (368 kcal)
Protein
40g
Total Fat
7.4g
Saturated Fat
2.1g
Carbs
31.2g
Sugars
12.3g
Sodium
233mg
Iron*
7.3mg
* Percentage of recommended daily intake (Aust/NZ)
