Round 2, 2013
PREPARED EXCLUSIVELY FOR
Female Weight Loss Regular Plan
Heather Carver
Beef, Pumpkin & Prune Tagine Serves: 2 | Prep time: 15 min | Cooking time: 120 min | 335 Cal per serve This beef tagine features pumpkin and prunes which add a delicious natural sweetness to balance the spicy sauce. It’s an impressive dish; perfect for entertaining too!
Ingredients 1g Olive Oil Spray
1/4 Cups Coriander (4g)
180g Raw Lean Beef Chuck Steak
1 Tablespoons Tomato Paste (25g)
1 Medium Onion (89g)
1 1/2 Cups Beef Stock Liquid (375g)
1 Cloves Garlic (3g)
3 Teaspoons Moroccan Seasoning (15g)
140g Pumpkin 100g Green Beans
4 Medium Prunes (32g)
Nutritional Information (per serve*)
1/2 Cups Cooked Rice (80g)
Calories
Preparation Tips
Protein
335 Cal 27.6g
• Trim fat from steak then cut into 3cm pieces
Fat Total
9.8g
• Finely chop onion and garlic
Fat Saturated
3.0g
• Cut pumpkin into 2cm cubes • Cut beans in half lengthwise
Method
Carbohydrates
33.7g
Sugars
13.7g
Sodium
1. Spray a saucepan with olive oil spray and heat over medium-high heat. Add beef and cook, turning halfway, for 4 minutes or until browned. Transfer to a plate. 2. Return pan to medium heat and spray with olive oil spray. Add onion and garlic. Cook, stirring, for 2 minutes or until soft. Add tomato paste. Cook, stirring, for 1 minute. 3. Return beef to pan. Add stock, seasoning and ¾ cup water, and stir to combine. Bring to the boil. Reduce heat to low. Cover and simmer for 1 ½ hours. 4. Add pumpkin and prunes to pan. Simmer, covered, for a further 20 minutes or until pumpkin is almost tender. 5. Add beans and cook, uncovered, for a further 3-5 minutes or until beans are just tender. Season with freshly ground black pepper. 6. Sprinkle with coriander and serve with rice.
Mish Tips
Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the of the site, and that these programs are for your personal use only.
918.5mg * This recipe has 2 serves.
Round 2, 2013
Female Weight Loss Regular Plan
You will find Moroccan seasoning with the fresh herbs in the supermarket.
Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the of the site, and that these programs are for your personal use only.
PREPARED EXCLUSIVELY FOR
Heather Carver