Round 2, 2013

PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan

Heather Carver

Beef, Pumpkin & Prune Tagine

Serves: 2 | Prep time: 15 min | Cooking time: 120 min | 335 Cal per serve This beef tagine features pumpkin and prunes which add a delicious natural sweetness to balance the spicy sauce. Its an impressive dish; perfect for entertaining too!

Ingredients
1g Olive Oil Spray 180g Raw Lean Beef Chuck Steak 1 Medium Onion (89g) 1 Cloves Garlic (3g) 140g Pumpkin 100g Green Beans 1/4 Cups Coriander (4g) 1 Tablespoons Tomato Paste (25g) 1 1/2 Cups Beef Stock Liquid (375g) 3 Teaspoons Moroccan Seasoning (15g) 4 Medium Prunes (32g) 1/2 Cups Cooked Rice (80g) Nutritional Information (per serve*)

Calories

335 Cal
27.6g 9.8g 3.0g 33.7g 13.7g 918.5mg * This recipe has 2 serves.

Preparation Tips
Trim fat from steak then cut into 3cm pieces Finely chop onion and garlic Cut pumpkin into 2cm cubes Cut beans in half lengthwise

Protein Fat Total Fat Saturated Carbohydrates Sugars

Method
1. Spray a saucepan with olive oil spray and heat over medium-high heat. Add beef and cook, turning halfway, for 4 minutes or until browned. Transfer to a plate. 2. Return pan to medium heat and spray with olive oil spray. Add onion and garlic. Cook, stirring, for 2 minutes or until soft. Add tomato paste. Cook, stirring, for 1 minute. 3. Return beef to pan. Add stock, seasoning and cup water, and stir to combine. Bring to the boil. Reduce heat to low. Cover and simmer for 1 hours. 4. Add pumpkin and prunes to pan. Simmer, covered, for a further 20 minutes or until pumpkin is almost tender. 5. Add beans and cook, uncovered, for a further 3-5 minutes or until beans are just tender. Season with freshly ground black pepper. 6. Sprinkle with coriander and serve with rice.

Sodium

Mish Tips

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.

Round 2, 2013

PREPARED EXCLUSIVELY FOR

Female Weight Loss Regular Plan

Heather Carver

You will find Moroccan seasoning with the fresh herbs in the supermarket.

Copyright 2013 12WBT Trading P/L This material is not to be copied, transferred or otherwise reproduced or re-purposed without express prior written permission from Michelle Bridges Online. This program is all about honesty and integrity. Please respect the terms of the site, and remember that these programs are for your personal use only.