Beef and Sweet Fennel Tagine

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Perk up the mid-week menu with this fragrantly-spiced Moroccan beef tagine-like stew.

Prep: 25 mins

Cook: 2 hours

Serves 6

Excellent source of iron

Low Sodium

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.