Jamaican Jerk Beef and Vegetables

Jerk dishes have very bold flavors that awaken the taste buds. Many of them are time consuming and require a lot of different seasonings. I made this simple, and most likely you have the seasonings in your pantry. Switch out any of the vegetables you may not like or replace the beef with turkey, or go vegetarian and replace it with seitan or portabello mushrooms.

Prep Time20

Cook Time55

Resting Time30

Total Time1 10

Course: Dinner, Entree, Main Course

Cuisine: American, Jamaican

Keyword: Jamaican Jerk, Jamaican Jerk Beef, Jerk

Servings: people

Calories: 417kcal

Author: Eating With Deb

Equipment

Large stainless steel saute pan
4 quart sauce pan or larger
1 large bowl
1 medium bowl
Knife and cutting board

Ingredients

Marinade:

½ cup soy sauce
1/3 cup red wine vinegar
¼ cup canola oil
½ cup beef stock
1 tbsp cornstarch
¼ cup brown sugar
1 1/2 tbsp thyme dried
½ tsp. cloves
½ tsp nutmeg
½ tsp allspice
1/2 each yellow onion diced
2 each jalapeno peppers seeded & minced
1 tbsp garlic fresh, minced

Beef and Veggies:

½ pound beef cut into bite-size pieces
1 each zucchini or yellow squash, cut into bite-size pieces
1 each tomato cut into bite-size pieces
1 each green bell pepper cut into bite-size pieces
2 cups mushrooms sliced
2 cups broccoli florets

Rice

1 cup brown basmati rice
3 cups chicken stock

Instructions

Put the rice and chicken stock in the saucepan, bring to a boil, reduce heat and simmer for 40 to 45 minutes until done.
After you've started the rice, it's time to make the marinade for the beef and veggies.
For the marinade, in a large bowl combine soy sauce, red wine vinegar, canola oil, beef stock and cornstarch. Whisk until the cornstarch is dissolved. Then mix in the rest of the ingredients.
Trim and cut beef steak into cubes and put in a bowl. Remove 1/3 cup of the marinade and toss it with the beef.
Prepare the veggies and add them to the other bowl with the rest of the marinade. Let the beef and veggies soak for about 30 minutes.
Heat a large, stainless steel sauté pan and add the beef along with the marinade. Sauté on medium high for about 5 minutes until the beef is brown.
Reduce heat to medium and add the vegetables and marinade. Stir in and sauté for 3 to 5 minutes until cooked through and everything is hot.
Serve over rice.
Enjoy!

Notes

If you are watching nutrition information, 1 cup of just the beef, veggies, and sauce without the rice cooked in chicken broth:

Calories: 120; Carbohydrates: 4g; Protein: 9g; Fat; 8g; Cholesterol; 27mg; Sodium; 39mg; Sugar 1g.

To reduce the amount of sodium, cook the rice in a low sodium chicken or vegetable broth.

I like to serve this on a bed of kale or spinach for a healthier/lighter meal.

Nutrition