Tuesday, January 22, 2013

Cooking Light Recipe: Beef Tangine with Butternut Squash

In the past, nutrition was rarely on the brain whenever I decided on a recipe for dinner.  Usually, the two biggest determining factors were deliciousness potential and whether or not it will be substantial enough to quench my often times insatiable appetite. Unfortunately for me and my waistline, "deliciousness potential" usually meant the inclusion of butter, bacon or cream.

Since I've joined Cooking Light Magazine's Bloggers Community, I've come to realize that Cooking Light does not necessarily mean boring salads that will leave you craving a box of fried chicken an hour later. Cooking Light can also mean cooking recipes that are extremely hearty with a ton of flavor and just so happens to be really healthy!    

My favorite recipe, Beef Tangine with Butternut Squash, is just that dish! The use of bright, sweet, and seasonal butternut squash and tender beef will surely keep you warm and cozy all winter long. Snowy evenings, be gone! The tangine's bright spices and heat will instantaneously transport you to some far away land where scarves are made out of vibrant colored silk, not itchy wool dressed in muted and drab gray, brown or black.  Bleh.   

A Beef Shoulder Roast, Cubed is best for this Recipe

Instead of a ton a salt, I packed a ton of flavor with the use of exotic spices! 

The longer you let it marinate, the more tender and flavorful the meat! 

Hearty and Delicious! 

Beef Tagine with Butternut Squash
Recipe adapted from Cooking Light

Serves 4

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


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 Information

Amount per serving
Calories: 283  Fat: 9.5g  Saturated fat: 2g  Monounsaturated fat: 4.8g  Polyunsaturated fat: 0.5g Protein: 25.6g  Carbohydrate: 25.7g  Fiber: 4.8g  Cholesterol: 67mg  Iron: 4.6mg  Sodium: 617mg Calcium: 103mg

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