Tender Beef and Sweet Potato Sauté
Our dietitians' favouriteThis recipe is taken from the 2010 Milk Calendar. With a touch of Cuban flavour, this quick, one-dish meal will add a little Latin flair and spice to your dinner. It’s wonderful on its own or you can serve it over rice or couscous with a marinated cucumber and tomato salad on the side.
- Prep: 15 min
- Cooking: 20 min - 25 min
Ingredients
- 1 lb (450 g) boneless beef sirloin or other grilling steak
- 1 tsp (5 mL) ground cumin
- 1/4 tsp (1 mL) ground cinnamon
- Salt and pepper to taste
- 1 tbsp (15 mL) butter
- 1 onion halved and thinly sliced
- 2 cups (500 mL) peeled diced sweet potato (about 1)
- 3/4 cup (180 mL) reduced-sodium beef broth
- 2 tbsp (30 mL) all-purpose flour
- 1 1/2 cups (375 mL) Milk
- 1 green bell pepper chopped
- 2 tbsp (30 mL) tomato paste
- 1/4 cup (60 mL) slivered almonds toasted (optional)
DID YOU KNOW?
When you see the Blue Cow Logo on a product, it means it’s made with 100% Canadian quality milk.
LEARN MOREPreparation
Trim off fat from beef and cut across the grain into thin strips. In a bowl, sprinkle beef with cumin, cinnamon and 1/4 tsp (1 mL) each, salt and pepper. In a large skillet, melt half of the butter over medium-high heat. Brown beef strips in three batches, adding more of the butter as necessary; transfer to a clean bowl.
Reduce heat to medium. Melt remaining butter in skillet; add onion and sweet potato and sauté for about 3 min or until onion is softened. Add beef broth, increase heat to medium-high and bring to a boil, scraping up browned bits. Whisk flour into milk and gradually stir into skillet; bring to a boil, stirring. Reduce heat and simmer, stirring often, for about 5 min or until sweet potatoes are almost tender.
Stir in green bell pepper. Simmer, stirring often, for 3 min or until it is tender-crisp and sauce has thickened. Stir in beef with accumulated juices and tomato paste; simmer for 2 min or until beef is hot. Season to taste with salt and pepper. Serve sprinkled with almonds (if using).
Tips
Cooking the beef in small batches in a hot pan ensures good browning, flavour and tenderness.
Toasting the almonds makes them much more flavourful. Toast in a small dry skillet over medium heat, stirring constantly, for about 2 min or until golden and fragrant.
For the Adventurous: Add 1/4 to 1/2 tsp (1 to 2 mL) cayenne pepper with beef. Stir in 1/4 cup (60 mL) each, raisins and sliced green olives and 1 tbsp (15 mL) drained capers with green bell pepper.
Learn more about
Nutritional information
Per serving| Energy: | 379 Calories |
| Protein: | 34 g |
| Carbohydrate: | 28 g |
| Fat: | 14 g |
| Fibre: | 4.2 g |
| Sodium: | 262 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 18 % / 194 mg |
| Vitamin A: | 56 % |
| Vitamin B12: | 88 % |
| Vitamin B6: | 58 % |
| Zinc: | 65 % |
