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Oriental Beef & Couscous

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Submitted by joanahone

YIELD

4 servings

PREP

30 min

COOK

30 min

READY

60 min

Ingredients

158
CUP ML COUSCOUS
½ 118
CUP ML APRICOT PRESERVES (JAM)
all-fruit type *
1 15
TABLESPOON ML SOY SAUCE, TAMARI
low sodium
½ 2.5
TEASPOON ML GINGER ROOT
grated
0.6
TEASPOON ML RED PEPPER FLAKES
crushed
¾ 0.8
POUND POUND BEEF, FLANK STEAK (LONDON BROIL)
trimmed *
1 237
CUP ML MUSHROOMS
sliced, fresh
1 1
MEDIUM MEDIUM GREEN BELL PEPPERS
strips (1 cup)
1 1
MEDIUM MEDIUM SWEET RED BELL PEPPERS
strips (1 cup)
2 2
EACH EACH SCALLIONS, SPRING OR GREEN ONIONS
1-inch pieces
2 3E+1
TABLESPOONS ML RED WINE VINEGAR
2 1E+1
TEASPOONS ML CORNSTARCH

Directions

Cook couscous according to package directions on the range top, except omit margarine or butter and salt.

For sauce, stir together preserves, soy sauce, gingerroot, and crushed red pepper; set aside.

Thinly slice steak on the bias into bite-size strips.

Place beef strips in a 1½-quart casserole.

Cover and micro-cook on 100% power (high) for 5 or 6 minutes.

(low-wattage ovens: 8 to 9 minutes) or until meat is tender, stirring after 3 minutes.

Remove meat and discard juices.

In the casserole place mushrooms, green and red pepper strips, and green onions.

Pour sauce mixture over the vegetables. Toss gently until mixed.

Cover and micro-cook on high for 4 to 5 minutes (low wattage ovens: 7 to 8 minutes) or until pepper strips are crisp-tender, stirring after every minute.

Stir together vinegar and cornstarch, then add mixture to casserole.

Stir in meat.

Micro-cook, uncovered, on high for 3 to 4 minutes (low wattage ovens: 5 to 6 minutes) or until mixture is thick and bubbly, stirring after every minute.

Serve with cooked couscous or rice.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 126g (4.4 oz)
Amount per Serving
Calories 185 11% from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 12mg 4%
Sodium 239mg 10%
Total Carbohydrate 9g 9%
Dietary Fiber 3g 12%
Sugars g
Protein 26g
Vitamin A 23% Vitamin C 106%
Calcium 3% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
Low Fat, Low in Saturated Fat, Low Cholesterol, Trans-fat Free, Good source of fiber
 

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