Penn Herb Wellness Guide
Aji-Beef Short Ribs with Golden Herbed Quinoa
- 3 pounds well-trimmed bone-in beef short ribs, cut into 4 x 2 x 2-inch pieces
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 teaspoons olive oil
- 1 large Spanish onion, chopped
- 2 tablespoons aji amarillo paste
- 2 teaspoons minced garlic
- 1 cup dry red wine
- 1 large unripe papaya
- 1 tablespoon coarsely chopped fresh parsley leaves
- Parsely for garnish, if desired
- Quinoa:1 cup uncooked quinoa
- 1-3/4 cups water
- 1 tablespoon Annatto Oil, recipe follows (optional)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon coarsely chopped fresh parsley
- Place beef short ribs on rack in broiler pan so surface of beef is 4 to 5 inches from heat. Broil 18 to 20 minutes or until browned, turning once. Season with salt and pepper. Reduce oven temperature to 325F.
- Meanwhile heat olive oil in stockpot over medium heat until hot. Add onion; cook and stir 2 to 3 minutes or until tender. Stir in aji paste and garlic; cook and stir 1 minute. Add ribs and wine; bring to a boil. Cover tightly and braise in 325F oven 1-1/2 to 2-1/2 hours or until beef is fork-tender.
- Thirty minutes before beef is done, peel papaya and cut into 1-inch pieces, reserving 1 heaping tablespoon seeds. Add papaya, reserved seeds and 1 tablespoon parsley to stockpot; continue braising, covered, 18 to 20 minutes or until papaya is tender.
- Meanwhile prepare quinoa. Place quinoa in lightly oiled 2-1/2-quart saucepan. Cook and stir over medium heat 2 minutes or until toasted and just starting to change color. Add water, Annatto Oil, if desired, salt and pepper; bring to a boil. Reduce heat; cover and simmer 12 to 15 minutes or until all liquid is absorbed. Remove from heat; let stand 5 minutes. Fluff with a fork; stir in parsley.
- Skim fat from cooking liquid. Serve short ribs and papaya with sauce over quinoa. Garnish with parsley, if desired.
Cook's Tip: Aji amarillo paste is available in Hispanic markets. One finely minced frozen aji amarillo, yellow mirasol or one-half habanero pepper may be substituted for aji paste. For less heat, remove seeds and ribs from peppers.
Cook's Tip: Annatto seeds, also called achiote, are small, hard, dark-red seeds from the annatto tree and are available in Hispanic markets. They are ground and used in spice pastes or dry rubs and impart a mild earthy flavor and golden to orange color to foods. If unavailable, 1/4 teaspoon turmeric may be substituted for the annatto oil to add golden color to the quinoa.
Cook's Tip: Short ribs may be cooked on the stovetop. Cooking times for beef and papaya remain the same.
Cook's Tip: Use the internet to easily locate ethnic or hard-to-find foods when specialty markets are not nearby as many ingredients may be available via mail order.
Cook's Tip: For easier cleanup, line bottom of broiler pan (not rack) with aluminum foil.
To Make Annatto Oil: Heat 2 tablespoons annatto seeds in 1/4 cup olive oil in 1-quart saucepan over low heat 8 to 9 minutes. Oil will become deep orange. Cool and strain.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2019.