GINGER ORANGE STEAKS WITH APRICOT COUSCOUS
Hands-on time: 25 minutes Total time: 30 minutes Makes: 4 servings
Make this entire meal in one Dutch oven by cooking each element consecutively. The sauce is enhanced by the browned bits that are left in the pan after cooking the steaks. The couscous takes minutes to prepare, making this dinner a go-to for time-pressed evenings.
4 beef top sirloin grilling steak
medallions (each about 150 g)
pinch each salt and pepper
2 tbsp olive oil
2 cloves garlic, minced
2 tsp minced peeled fresh ginger
¾ cup sodium-reduced beef broth
⅓ cup orange juice
1 tsp Dijon mustard
1½ cups sodium-reduced beef broth
2 cups frozen broccoli florets
1 cup couscous
¼ cup diced dried apricots
¼ tsp each salt and pepper
Steaks: Sprinkle beef with salt and pepper. In Dutch oven or large heavy-bottomed saucepan, heat half of the oil over medium heat; cook beef, turning once, until medium-rare, 8 to 10 minutes. Transfer to plate; tent with foil to keep warm.
In same pan, heat remaining oil over medium heat; cook garlic and ginger, stirring, until fragrant, about 30 seconds. Add broth, orange juice and mustard, stirring up browned bits; bring to boil. Reduce heat and simmer, stirring occasionally, until reduced by half, about 5 minutes. Scrape into serving dish; keep warm. Drizzle over beef before serving.
Apricot Couscous: In same pan, bring broth to boil. Add broccoli; cook, stirring, for 1 minute. Remove from heat; stir in couscous, apricots, salt and pepper. Cover and let stand until liquid is absorbed, about 5 minutes. Fluff with fork; serve with steaks.
PER SERVING: about 465 cal, 31 g pro, 16 g total fat (4 g sat. fat), 50 g carb (4 g dietary fibre, 15 g sugar), 55 mg chol, 583 mg sodium, 787 mg potassium. % RDI: 7% calcium, 26% iron, 11% vit A, 102% vit C, 32% folate.