African One-Pot Rice

Thursday, December 6th 2007, 11:43 am
By: News On 6

African Entree
10 servings, 1 ½ cups each
Vegetable oil cooking spray
1 1/2 T. canola oil
3/4 lb. lean beef, cut into 1-inch pieces
1 C. chopped onion
4 C. water, divided use
1 can (6 oz.) tomato paste
1 1/4 C. chopped tomato
2 medium carrots, peeled and sliced
1/2 C. chopped green pepper
1/2 tsp. salt
1/2 tsp. black pepper
1/2 tsp. red pepper flakes
3/4 tsp. ground red pepper
1/4 tsp. curry powder
2 1/2 C. rice, uncooked
1 bay leaf
Spray a large Dutch oven with vegetable oil cooking spray. Add oil and heat until hot. Cook meat over medium heat until tender, approximately 25 minutes. Add onion and cook until tender, 5-10 minutes. Add 2 cups water and the next 9 ingredients (tomato paste through curry powder). Cook until vegetables are tender, approximately 45 minutes. Add remaining ingredients and bring to boil. Cover and reduce heat. Cook 45-50 minutes or until rice is tender, stirring occasionally. Remove bay leaf before serving. Additional red pepper may be added if desired.
Nutrition Facts:
259 calories, 12g protein, 4.3g fat, 0.9g saturated fat, 17mg cholesterol, 2g dietary fiber

Adapted recipe by Grace Bandeh, RD, LD