2017-08-21
Beef and Sweet Fennel Tagine
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Beef and Sweet Fennel Tagine

(1 rating - rate this recipe)
Perk up the mid-week menu with this fragrantly-spiced Moroccan beef tagine-like stew.
<b>Prep:</b> 25 mins Prep: 25 mins
<b>Cook:</b> 2 hours  Cook: 2 hours
Serves 6 Serves 6
Excellent source of iron Excellent source of iron
Low Sodium Low Sodium
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Ingredients

  • 750g lean Quality Mark beef or lamb for casseroling
  • ¼ cup Moroccan seasoning
  • 2 teaspoons minced garlic
  • 1 teaspoons salt
  • ¼-½ tsp saffron threads, (optional)
  • ¼ cup oil
  • 1 onion or leek, peeled, finely diced
  • 2 waxy potatoes, unpeeled and finely   diced (or parsnips)
  • 1 large bulb fennel, trimmed and finely diced
  • ½ cup currants 
  • 2 green chillies, deseeded and diced
  • 2 cups Campbell’s Real Stock, Beef (reduce to 1½ cups if cooking in the slow cooker)

Method

Pre-heat the oven to 140ºC or pre-warm the slow cooker if using.

Cut the meat into 2cm cubes and toss in the Moroccan seasoning, garlic, salt, saffron if using,   and oil.  Cover and set aside for 15 minutes.

Brown the meat in a hot, lidded, ovenproof frying pan over a moderate heat, being careful not to burn the spices. Add the onion or leek, potatoes or parsnips, fennel, currants, chillies and beef stock.  Stir and cover.

Bake in the pre-heated oven for 1½-2 hours or until the meat is tender.  Alternatively, cook in the slow cooker for 5-7 hours on low.  Serve with Sugar Glazed Pears (below), couscous and winter vegetables.

Sugar Glazed Pears

Cut 2 pears into 6 pieces each and pan-fry in a generous knob of butter, turning until golden on all sides. Sprinkle over a tablespoon or two of sugar and turn over a low heat until tender.

  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 385g
Energy kJ (kcal) 1673 (399)
Protein (g) 31.7
Fat (g) 18.5
Saturated (g)
4.0
Carbohydrate (g) 25.1
Sugars (g)
18.1
Sodium (mg) 101
Iron (mg) 4.3
Zinc (mg) 7.4
Vitamin B12 (ug) 5.1
Vitamin D (ug) NA
Selenium (ug) 7.9

As a source of selenium, this dish contributes to healthy hair and nails.
  • While saffron adds an authentic touch, it can be left out without affecting the overall flavour too much.
  • Currants add a tasty sweetness, but can easily be replaced with sultanas or diced prunes.
  • Pour any unused stock into an ice cube tray. Once frozen, tip the ice cubes into a suitable storage container or freezer bag, which has been labelled and dated. These can be kept frozen for up to 3 months.
  • If you are watching your salt intake, use sodium or salt reduced stock.

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Comments & Reviews

There are: 1 reviews, with an average rating of 5.0 out of 5
Have made this for the family a few times now in the slow cooker. I add carrots, beans or other vegetables that need to be used up. I make the Moroccan spice blend from a recipe on epicurious.com if anyone wants to give it a try. Any leftovers make a great healthy, hot lunch option for work or dinner again the next night - be sure to make a double recipe.
Easy to make
Tastes and smells fantastic
Rich and warm
Tastes even better the second day and reheats well
Would be a huge hit at a pot luck or with hungry flatmates
Posted by Carolyn 2017-06-20 15:08:34
 

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