Beef and Sweet Fennel Tagine
Perk up the mid-week menu with this fragrantly-spiced Moroccan beef tagine-like stew.
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Ingredients
|
Method |
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 |
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.