Mediterranean Diet Recipes 2

Beef cooked in tomatoes, balsamic vinegar and garlic with brown rice

• 14oz beef (sirloin or fillet), cut into thin slices.
• 1/4 cup of balsamic vinegar.
• 1/2 medium red onion, finely chopped.
• 3 garlic cloves, finely chopped.
• 2 medium zucchini, cut into small pieces.
• 1 lb tinned chopped tomatoes.
• 2 tsp brown sugar.
• 1 cup wholegrain brown rice.
• Extra virgin olive oil.
• Salt and freshly ground pepper.
• Your choice of vegetables.

1. Cook the brown rice following the instructions on the packet. Keep warm.

2. Meanwhile, heat the olive oil in a frying pan, add the onions and zucchini and fry over a medium heat, stirring frequently until soft. Add the garlic and continue to fry for 1 minute.

3. Add the balsamic vinegar and cook until slightly reduced, around 30 seconds.

4. Add the tomatoes, 1 tbsp olive oil the sugar and the beef. Season with salt and pepper. Cook on a medium heat for 15 minutes, stirring occasionally.

5. Cook the vegetables.

6. Serve with the rice and the vegetables.

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