Zucchini Beef Sauté with Coriander Greens

Looking for a fresh take on beef that highlights summer produce? This zucchini beef sauté with coriander greens is the perfect answer. Crisp-tender zucchini and onions cook up fast with juicy beef, seasoned with curry powder and tossed with fresh cilantro. The vibrant green coriander brightens up the savory beef and vegetables. Best of all, this 30-minute meal comes together in just one skillet.

An Introduction to Zucchini

Zucchini is the star summer squash that shines in this easy beef dish. Here's an overview:

Characteristics

Zucchini are green summer squash with edible skin and seeds. They have a mild, delicate flavor.

Seasonality

Zucchini is in peak season during summer months but available year-round. Best freshness is May-August.

Varieties

Common varieties include green, golden yellow, and round “Eight Ball” zucchini.

Preparation

Zucchini can be eaten raw but is often sautéed, baked, grilled, or spiralized into "zoodles".

Zucchini's mild flavor pairs perfectly with bold beef and spice.

Selecting Flavorful Beef for This Dish

Choosing the right cut of beef ensures the best flavor and texture. Consider these options:

Sirloin

Lean yet tender sirloin steak tips sauté up quick with great flavor.

Flank Steak

Thinly sliced flank steak cooks fast and offers robust beefiness.

Skirt Steak

Skirt steak has amazing texture and intense beefy taste perfect for a sauté.

Ground Beef

90% lean ground beef provides a budget-friendly choice with solid flavor.

Steak Tips

Look for sirloin tip cubes for tenderness. Adjust cook time as needed.

All these beef options pair deliciously with fresh zucchini.

The Nutritional Benefits of Coriander

Fresh cilantro, also called coriander, provides finishing flavor and nutrition. Here's what makes it so good for you:

Vitamin K

Coriander contains lots of vitamin K for healthy bones and proper blood clotting.

Antioxidants

The polyphenols and flavonoids in cilantro act as antioxidants to reduce oxidative stress.

Anti-Inflammatory Effects

Compounds in cilantro exhibit anti-inflammatory properties to fight disease.

Detoxification Support

Dosing coriander may help promote detoxification of heavy metals from the body.

Digestive Benefits

Coriander has historically been used to treat digestive issues like diarrhea and indigestion.

Tossing beef and veggies with cilantro adds health benefits.

Recipe for Zucchini Beef and Coriander Sauté

This easy one-skillet meal comes together in 30 minutes.

Ingredients:

• 1 lb beef (sirloin, flank, ground or cubes)
• 1 onion, sliced
• 2 medium zucchinis, sliced
• 2 cloves garlic, minced
• 2 tsp curry powder
• Chopped cilantro for garnish
• 2 tbsp cooking oil
• Salt and pepper to taste

Instructions:

1. Heat oil over medium-high heat in a large skillet. Add beef and cook until no longer pink, about 5 minutes. Remove beef to a plate.
2. To the same skillet, add onion and zucchini. Cook 5 minutes until tender crisp.
3. Add garlic and curry powder. Cook 1 minute more. Return beef to skillet and combine.
4. Cook beef and vegetables together 2-3 minutes until heated through. Season with salt and pepper.
5. Remove from heat. Sprinkle with fresh cilantro before serving.

Serve over rice or cauliflower rice for a complete meal. Enjoy this summery beef skillet!

Simple Side Options

This zucchini beef sauté pairs well with a variety of sides:

Rice

White, brown, basmati, or jasmine rice.

Cauliflower Rice

Riced cauliflower for a low carb option.

Quinoa

Cook up protein-rich, gluten-free quinoa.

Couscous

Whole wheat or regular couscous add warmth and texture.

Warm Flatbread

Try naan, roti or homemade flatbread.

Simple Salad

Cool romaine, spinach or kale salads balance the dish.

Choose a side that best suits your tastes and meal needs.

Tips for the Best Zucchini Beef Sauté

Use these helpful tips for success:

• Cut zucchini and onions into uniform pieces for even cooking.
• Pat beef dry for optimal browning and remove excess moisture.
• Start beef first then set aside to keep it extra juicy.
• Adjust curry powder amount to preference - start with 2 tsp.
• Add cilantro at the end to preserve its freshness and color.
• Substitute other spices like cumin, chili powder or garam masala.

With the right techniques, you'll get restaurant-quality results in this easy beef skillet.

The History of Curry Powder

Curry has an interesting past:

Origins in India

Curry originated in India from a blend of spices used in "kari" dishes.

Britain Adopts It

The British first encountered Indian curries during colonization in the 1700s-1800s.

Curry Goes Global

As Indian immigration spread post-WW2, curry grew in popularity globally as a culinary spice.

Mass Production

Pre-mixed curry powder emerged, standardized by brands but differing across regions.

Modern Applications

Today curry powder flavors dishes from skillet sautés to soups, marinades, roasted veggies and more.

Curry's use has evolved and expanded over the centuries.

Conclusion

Zucchini beef sauté with fresh coriander greens provides a quick and easy skillet meal that celebrates summer produce. The curry powder and cilantro spice up lean beef and crisp-tender zucchini for an irresistible flavor pairing. Serve over rice for a complete 30-minute dinner. Customize this recipe with your favorite seasonal vegetables, alternate spices, and beef cuts of choice. This versatile, beginner-friendly sauté makes summertime cooking simple and delicious.

FAQs

What other spices pair well with curry powder?

Turmeric, cumin, garam masala, paprika, ginger, cinnamon and cayenne all complement and enhance curry powder's flavor.

Can I use canned diced tomatoes instead of zucchini?

Yes, canned fire-roasted tomatoes can be substituted. Just reduce cook time since they are already soft.

Is coriander and cilantro the same thing?

Yes, cilantro and coriander come from the same plant. Cilantro refers to the leaves and coriander to the seeds.

Can I use frozen zucchini?

Frozen zucchini works but may result in more moisture. Thaw first and pat dry well before sautéing.

What other greens work instead of cilantro?

Parsley, basil, mint, scallions, spinach or a mix of greens can substitute for cilantro.

In summary, the combination of zucchini, savory beef, warm curry powder and fresh cilantro makes for a quick, satisfying skillet meal. Adjust spices and vegetables to your taste.