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Beef and Sweet Fennel Tagine
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
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Ingredients
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Method |
Nutrition Information Per Serving
Serving size: 385g| Energy kJ (kcal) | 1673 (399) |
| Protein (g) | 31.7 |
| Fat (g) | 18.5 |
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Saturated (g)
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4.0 |
| Carbohydrate (g) | 25.1 |
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Sugars (g)
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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
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There are: 1 reviews, with an average rating of out of 5
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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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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.