April 8th, 2012
Recipe courtesy of www.newscanada.com
For this and other great recipes, visit Heinz Canada
Heat half of the oil in a Dutch oven over medium to high heat. Toss the beef cubes with the flour and cook, in batches and turning as necessary until browned all over. Reserve.
Add the remaining oil to the pan and reduce the heat to medium. Add the onion and carrots; cook until softened, about 5 to 7 minutes. Stir in the garlic, cinnamon, coriander, cumin and pepper, cook until fragrant, about 30 seconds. Stir in the tomato juice, orange juice and beef broth; scrape up any cooked on bits and bring to a boil. Stir in the reserved beef and reduce the heat to medium low. Simmer covered for 30 minutes.
Stir in the squash and chickpeas and simmer uncovered, stirring occasionally for 15 to 20 minutes or until meat and squash are tender and sauce is thickened. Stir in orange peel (if using) and serve with whole wheat couscous.
278 g calories, 19 g protein, 33 carbs, 5 fibre, 9 g fat. Excellent source of vitamin A and zinc. Good source of niacin, vitamins C & E, folate, and iron.