Healthy Recipe: Beef Tagine with Butternut Squash

Have I sung the praises of Cooking Light magazine yet? Because I have a deep and abiding love for it. It’s like a healthy version of Food & Wine, and it keeps my wanna-be-foodie-sophisticate side AND my calorie-counting side happy. The recipes are usually very doable, even if there’s usually one thing on the ingredients list that requires a separate grocery trip.

 

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Not carried by my neighborhood Ralph’s. Probably found on stuffwhitepeoplelike.com.

 

The recipe below is something I made for dinner a few weeks ago. I loved it because not only did it have a great, complex flavor, but it also used seasonal produce in an unusual way and it was really quick and easy (40 minutes including prep). It also inspired me to look up what the hell a ‘tagine’ was: “slow-cooked stew braised at low temperatures, resulting in tender meat with aromatic vegetables and sauce” (thanks, Wikipedia!).

 

Anyway, we found this to be delicious and hearty. Please enjoy!

 

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Ingredients

  • 2 teaspoons paprika
  • 1 teaspoon ground cinnamon
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon freshly ground black pepper
  • 1 (1-pound) beef shoulder roast or petite tender roast, trimmed and cut into 1-inch cubes
  • 1 tablespoon olive oil
  • 4 shallots, quartered
  • 4 garlic cloves, chopped
  • 1/2 cup fat-free, lower-sodium chicken broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 3 cups (1-inch) cubed peeled butternut squash (about 1 pound)
  • 1/4 cup chopped fresh cilantro

 Preparation

  1. Combine first 6 ingredients in a medium bowl. Add beef; toss well to coat.
  2. Heat oil in a Dutch oven over medium-high heat. Add beef and shallots; cook 4 minutes or until browned, stirring occasionally. Add garlic; cook 1 minute, stirring frequently. Stir in broth and tomatoes; bring to a boil. Cook 5 minutes. Add squash; cover, reduce heat, and simmer 15 minutes or until squash is tender. Sprinkle with cilantro.

Nutritional info, per 1.5 cup serving: 283 calories, 9.5 grams fat, 26 grams carbs, 26 grams protein.

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7 thoughts on “Healthy Recipe: Beef Tagine with Butternut Squash

    • I bet it would hold up really well! I’d brown the beef first, I like that flavor. And maybe increase the broth 25% or so, depending on how long you’re going to let it stew.

  1. This looks promising for my meat & starch loving spouse!

    Also, I’m politely chuckling at your “quick & easy” = 40 minutes. (My definition is now 20 minutes or less. Or as a favorite Mommy-blogger calls it, “Dinner during Dora”, haha.)

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