FLAVOURS OF THE WORLD
Moroccan beef and apricot stew
Hearty beef is softened with spice and fruit and served spooned over rice or couscous for a perfect cold night supper.
Carb Smart
Developed by Emily Richards (PH Ec.)
6 servings
2 hours 30 minutes (prep: 15 mins / cook: 2 hours 15 mins)
Time required
2 hours 30 mins
Carbohydrates
18 g/serving
Ingredients
- 2 tsp (10 mL) canola oil
- 2 lb (1 kg) lean stewing beef, visible fat removed
- 1 ½ tsp (7 mL) each ground cumin and ground coriander
- ¼ tsp (1 mL) fresh ground pepper
- 2 onions, chopped
- 3 cloves garlic, minced
- 2 tbsp (25 mL) minced fresh ginger
- 1 hot chili pepper, seeded and minced
- 1 ½ cups (375 mL) sodium reduced beef or vegetable broth or water
- 12 dried apricots, halved
- 2 zucchini, chopped
- Calories 330
- Carbs 18 g
- Sugar 12 g
- Fibre 3 g
Directions
- Toss beef with cumin, coriander and pepper.
- In a shallow Dutch oven, heat oil over medium high heat and brown beef.
- Stir in onions, garlic, ginger and chili pepper and cook, stirring for about 5 minutes or until onions have softened. Add broth; bring to a simmer and cover and cook for 1 ½ hours. Stir in apricots and cook for about 30 minutes or until beef is very tender.
- Uncover and stir in zucchini; cover and cook for about 15 minutes or until zucchini is tender.
Per serving (1 of 6)
- Calories 330
- Protein 36 g
- Total fat 12 g
- Saturated fat 4.5 g
- Cholesterol 80 mg
- Carbohydrates 18 g
- Fibre 3 g
- Sugars 12 g
- Added sugars 0 g
- Sodium 260 mg
- Potassium 980 mg
© 2022 Heart and Stroke Foundation of Canada. Reproduced with permission from the Heart and Stroke Foundation.
