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Hi...
I made this for dinner last night and we really loved it! Just make sure you start early enough in the day because you need to marinade the meat for 1 hour, then cook and simmer for 1 hour(covered) and simmer for anothe 1 hour and 20 minutes (uncovered)...but it is worth it!! You could maybe throw in some hot pepper flakes if you want it spicer, but it was good just the way it was. .... and not too salty like black beans and yellow rice.
Enjoy!
hugs,
peg
BEEF AND BLACK BEANS OVER ORZO
INGREDIENTS:
1 pound lean boneless top round
1/4 cup balsamic vinegar
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
2 teaspoons dry oregano
2 cloves garlic, crushed
Vegetable cooking spray
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1/4 cup carrot, chopped
2 cloves garlic, minced
1 14 oz. can beef broth
1 cup water
2 tablespoons chopped fresh cilantro
2 teaspoons chopped fresh oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
1 15 oz. can black beans, drained
2 1/2 cups orzo, cooked
2 tablespoons green onions, thinly sliced
DIRECTIONS:
Trim fat from steak; cut steak into 1-inch pieces. Combine
vinegar and next 4 ingredients in a heavy duty zip-top plastic
bag. Add steak; seal bag, and shake until steak is well coated.
Marinate in refrigerator 1 hour, turning bag once. Remove steak
from marinade, reserving marinade. Coat a Dutch oven with cooking
spray; place over medium-high heat until hot. Add steak; cook 10
minutes or until browned on all sides, stirring frequently (or
brown the beef in a 500 degree oven for about 10 minutes). Drain
and pat dry with paper towels. Wipe drippings from Dutch oven
with a paper towel. Coat Dutch oven with cooking spray. Place
over medium-high heat until hot. Add onion and next 4 ingredients.
Saute until vegetables are tender. Add steak, beef broth, and
next 6 ingredients; bring to a boil. Cover, reduce heat, and
simmer hour. Uncover and simmer an additional hour and 20
minutes or until mixture is thickened and beef tender. Stir in
reserved marinade and black beans, simmer 5 minutes. To serve,
spoon 1/2 cup orzo into each individual serving bowl. Top evenly
with beef mixture and sprinkle with sliced green onions.
Yield: 6 Servings
Category: Beef, Low Fat
Nutrition Facts
Amount Per Serving: Calories 388 - Calories from Fat 38
Percent Total Calories From: Fat 10%, Protein 33%, Carbohydrate
58% Totals and Percent Daily Values (2000 calories): Fat 4g,
Saturated Fat 1g, Cholesterol 48mg, Sodium 532mg, Total
Carbohydrate 56g, Dietary Fiber 2g, Sugars 0g, Protein 32g,
Vitamin A 2225 units, Vitamin C 30 units, Calcium 0 units, Iron
5 units [size=16]
*~Sandy U.~*[/size]
Recipe source: MyFavoriteRecipes yahoo group, submitted by Sandy U.
I made this for dinner last night and we really loved it! Just make sure you start early enough in the day because you need to marinade the meat for 1 hour, then cook and simmer for 1 hour(covered) and simmer for anothe 1 hour and 20 minutes (uncovered)...but it is worth it!! You could maybe throw in some hot pepper flakes if you want it spicer, but it was good just the way it was. .... and not too salty like black beans and yellow rice.
Enjoy!
hugs,
peg
BEEF AND BLACK BEANS OVER ORZO
INGREDIENTS:
1 pound lean boneless top round
1/4 cup balsamic vinegar
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
2 teaspoons dry oregano
2 cloves garlic, crushed
Vegetable cooking spray
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped celery
1/4 cup carrot, chopped
2 cloves garlic, minced
1 14 oz. can beef broth
1 cup water
2 tablespoons chopped fresh cilantro
2 teaspoons chopped fresh oregano
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon pepper
1 15 oz. can black beans, drained
2 1/2 cups orzo, cooked
2 tablespoons green onions, thinly sliced
DIRECTIONS:
Trim fat from steak; cut steak into 1-inch pieces. Combine
vinegar and next 4 ingredients in a heavy duty zip-top plastic
bag. Add steak; seal bag, and shake until steak is well coated.
Marinate in refrigerator 1 hour, turning bag once. Remove steak
from marinade, reserving marinade. Coat a Dutch oven with cooking
spray; place over medium-high heat until hot. Add steak; cook 10
minutes or until browned on all sides, stirring frequently (or
brown the beef in a 500 degree oven for about 10 minutes). Drain
and pat dry with paper towels. Wipe drippings from Dutch oven
with a paper towel. Coat Dutch oven with cooking spray. Place
over medium-high heat until hot. Add onion and next 4 ingredients.
Saute until vegetables are tender. Add steak, beef broth, and
next 6 ingredients; bring to a boil. Cover, reduce heat, and
simmer hour. Uncover and simmer an additional hour and 20
minutes or until mixture is thickened and beef tender. Stir in
reserved marinade and black beans, simmer 5 minutes. To serve,
spoon 1/2 cup orzo into each individual serving bowl. Top evenly
with beef mixture and sprinkle with sliced green onions.
Yield: 6 Servings
Category: Beef, Low Fat
Nutrition Facts
Amount Per Serving: Calories 388 - Calories from Fat 38
Percent Total Calories From: Fat 10%, Protein 33%, Carbohydrate
58% Totals and Percent Daily Values (2000 calories): Fat 4g,
Saturated Fat 1g, Cholesterol 48mg, Sodium 532mg, Total
Carbohydrate 56g, Dietary Fiber 2g, Sugars 0g, Protein 32g,
Vitamin A 2225 units, Vitamin C 30 units, Calcium 0 units, Iron
5 units [size=16]
*~Sandy U.~*[/size]
Recipe source: MyFavoriteRecipes yahoo group, submitted by Sandy U.