Beef Carnitas
CookingLight

This simple recipe, which uses inexpensive beef stew meat, garnered our highest rating for great flavor and versatility. To freeze the carnitas, wrap them tightly in heavy-duty plastic wrap or foil, and place in a zip-top plastic freezer bag; they will keep in the freezer for up to three months.

Cooking spray (I use a little olive oil.)
1 cup chopped onion
3 garlic cloves, crushed
2 pounds beef stew meat, trimmed and cut into 1-inch pieces
1 cup less-sodium beef broth
1 teaspoon sugar
3/4 teaspoon salt
1/2 teaspoon crushed red pepper
1 large unpeeled orange wedge (I use a full orange.)

Heat a large Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion; sauté 4 minutes or until tender. Add garlic; sauté 1 minute. Add beef; sauté 5 minutes or until beef is browned on all sides. Stir in broth, sugar, salt, and pepper; nestle orange section into beef mixture. Bring to a boil. Cover, reduce heat, and simmer 1 1/2 hours or until beef is tender. (We usually need more time than that for really tender meat.) Remove and discard orange. Continue simmering, uncovered, 8 minutes or until liquid almost evaporates, stirring frequently.

Yield: 4 cups (serving size: 1/2 cup)

CALORIES 180 (40% from fat); FAT 8g (sat 3g,mono 3.4g,poly 0.3g); IRON 2.5mg; CHOLESTEROL 71mg; CALCIUM 16mg; CARBOHYDRATE 3.5g; SODIUM 320mg; PROTEIN 22.2g; FIBER 0.4g

Cooking Light, SEPTEMBER 2006

Beef Carnitas Tacos
CookingLight

These simple tacos are an ideal showcase for tender Beef Carnitas (or Pork Carnitas). Serve with a black bean salad. You can warm the tortillas in a nonstick skillet just until lightly browned.

2 cups chopped plum tomato (about 2 medium)
1/3 cup chopped onion
1/4 cup diced peeled avocado
2 tablespoons minced fresh cilantro
1 tablespoon fresh lime juice
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
8 (6-inch) corn tortillas
2 cups Beef Carnitas
1 lime, cut into 8 wedges

Combine the first 7 ingredients in a medium bowl; toss well. Warm tortillas according to package directions. Spoon 1/4 cup Beef Carnitas onto each tortilla; top each with about 3 tablespoons avocado mixture. Fold in half; serve with lime wedges.

Yield: 4 servings (serving size: 2 tacos and 2 lime wedges)

CALORIES 235 (30% from fat); FAT 7.9g (sat 2.2g,mono 3.2g,poly 0.9g); IRON 2mg; CHOLESTEROL 48mg; CALCIUM 37mg; CARBOHYDRATE 26g; SODIUM 303mg; PROTEIN 17.6g; FIBER 3.8g

Cooking Light, SEPTEMBER 2006