Afghani Beef and Rice

Afghani Beef and RiceThis versatile dish is ideal for large holiday celebrations either as a main or a side dish. In this simplified recipe, the ground spices provide all the flavour for an exceptional meal that can be quickly and easily prepared.

1 lb Ontario top sirloin, cubed 500 g
2 cloves garlic, minced 2
1/2 tsp each, turmeric, cardamom, cumin, red pepper flakes and salt 2 mL
1/4 tsp cinnamon, nutmeg 1 mL
2 tbsp oil 30 mL
2 cups julienne carrots 500 mL
2 tbsp oil, divided 30 mL
1 cup finely chopped onion 250 mL
1 cup basmati rice 250 mL
1 cup beef broth 250 mL
1 cup water 250 mL
  Fresh sprigs of cilantro  
  Toasted pine nuts  

In bowl, combine beef, garlic, turmeric, cardamom, cumin, red pepper flakes, salt, cinnamon, nutmeg and oil. Stir until well combined and the beef is evenly coated. Let sit for 30 minutes at room temperature or covered in the refrigerated for up to one day.

In large deep skillet, heat 1 tbsp (15 mL) of the oil over medium high heat. Brown beef on all sides; toss in carrots and cook one minute. Transfer to plate. Add remaining oil to skillet and sauté onions until golden. Add rice, stirring until all coated with oil and starting to crackle, about one minute. Pour in beef broth and water. Bring to a boil, reduce heat to low, cover and simmer until all the liquid has been absorbed. Stir in beef and carrot mixture. Let sit for 10 minutes before serving sprinkled with cilantro and pine nuts (if desired).

Makes 4 servings.

PER SERVING: about 510 cal, 25 g pro, 23 g total fat (5 g sat fat), 55 g carb, 4 g fibre, 55 mg chol, 120 mg sodium. %RDI: iron 25%, calcium 4%, vit A 180%, vit C 10%.


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