Recipe | Stir-Fry Cajun Beef with Couscous

STIR-FRY CAJUN BEEF WITH COUSCOUS

This recipe captures the spicy flavour of jambalaya in a fraction of the usual preparation time.

INGREDIENTS

1-28 oz	1-796 mL	can diced tomatoes, drained and juice reserved
2 tbsp	30 mL	cornstarch
1 lb	500 g	Beef Stir-Fry Strips
1/2 cup	125 mL	EACH chopped onion, celery and sweet green pepper
2	2	cloves garlic, minced
2 tsp	10 mL	Cajun Spice Mix (recipe follows)
1 cup	250 mL	corn kernels, frozen or canned
		Salt and pepper
		Chopped fresh parsley

PREPARATION TIME: 15 minutes
COOKING TIME: 10 minutes
MARINATING TIME: 30 minutes

DIRECTIONS

1. Combine reserved tomato juice and cornstarch in large sealable freezer bag. Add beef strips; seal bag, squeezing gently to massage marinade into beef. Refrigerate for up to 30 minutes.

2. Drain meat through colander set over bowl, reserving marinade. Stir-fry beef strips using medium-high heat in hot lightly oiled non-stick skillet for 2 minutes or until browned but still pink inside. Transfer meat to clean bowl.

3. Stir-fry onion, celery, green pepper and garlic in same skillet for 3-5 minutes or until almost tender-crisp. Stir in Cajun Spice Mix. Return beef to skillet along with any juices in bowl, reserved marinade, tomatoes and corn. Bring to boil; cook, stirring for 1-2 minutes or until sauce is bubbly and thickened slightly. Season with salt and pepper to taste if desired. Garnish with parsley to serve.

4. Serve stir-fry over hot couscous.

Cajun Spice Mix:
In small bowl, combine 4-1/2 tsp (22 mL) paprika, 1 tbsp (15 mL) EACH dried basil and oregano, 1-1/2 tsp (7 mL) dried thyme, 1 tsp (5 mL) garlic powder, 1/2 tsp (2 mL) EACH cayenne pepper and mace and 1/4 tsp (1 mL) pepper. Store in glass airtight container until needed. Makes about 1/4 cup (50 mL).

NUMBER OF SERVINGS: 4 SERVINGS

NUTRITION INFORMATION PER SERVING

326 Calories 13 g Fat

29 g Protein 25 g Carbohydrates

An excellent source of Iron (29 % RDI) and Zinc (73 % RDI)

TIP

Purchase Cajun spice mix or make your own in minutes – keep it on hand for this dish or to rub on steaks or burgers before grilling.