Moroccan Beef Stew
|Chuck steak||3 Pound (3 Chuck Steak, 1.5 Kilogram)|
|All purpose flour||1⁄3 Cup (5.33 tbs) (75 Milliliter)|
|Vegetable oil||3 Tablespoon (50 Milliliter)|
|Onion||1 Large, chopped|
|Garlic||3 Clove (15 gm), minced|
|Carrots||3 Large, chopped|
|Tomatoes||1 Can (10 oz), drained and chopped|
|Ground coriander||1 Teaspoon (5 Milliliter)|
|Ground cumin||1 Teaspoon (5 Milliliter)|
|Ginger||3⁄4 Teaspoon (4 Milliliter)|
|Turmeric||1⁄2 Teaspoon (2 Milliliter)|
|Cinnamon||1⁄4 Teaspoon (1 Milliliter)|
|Beef stock||2 Cup (32 tbs) (500 Milliliter)|
|Liquid honey||2 Tablespoon (25 Milliliter)|
|Dried apricots||1 Cup (16 tbs) (250 Milliliter)|
|Pitted prunes||1 Cup (16 tbs) (250 Milliliter)|
|Chopped fresh parsley||1 Tablespoon|
|Salt||1⁄2 Teaspoon (2 Milliliter)|
|Pepper||1⁄2 Teaspoon (2 Milliliter)|
Cut beef into 1 inch (2.5 cm) cubes; toss with 1/4 cup (50 mL) of the flour.
In Dutch oven, heat half of the oil over medium heat; brown beef, in batches and adding remaining oil as necessary.
Remove to bowl and set aside.
To pan, add onion, garlic and carrots; cook, stirring, for 3 minutes or until softened.
Stir in tomatoes, coriander, cumin, ginger, turmeric, salt, pepper and cinnamon; cook, stirring, for 30 seconds.
Stir in remaining flour.
Stir in stock, honey and cinnamon sticks; bring to boil.
Return meat and any accumulated juices to pan; reduce heat, cover and simmer for 2-1/2 to 3 hours or until meat is just tender.
Add apricots and prunes; simmer, partially covered, for 35 to 45 minutes or until fruit is tender. (Stew can be cooled, covered and refrigerated for up to 2 days or frozen for up to 2 weeks, then thawed in refrigerator for 36 hours. Heat over low heat for 25 to 30 minutes or until heated through, stirring occasionally and adding up to 1/2 cup/125 mL additional beef stock if necessary.)
Serving size: Complete recipe
Calories 4790 Calories from Fat 2360
% Daily Value*
Total Fat 266 g409.1%
Saturated Fat 90.6 g453%
Trans Fat 0 g
Cholesterol 900 mg300%
Sodium 4453.1 mg185.5%
Total Carbohydrates 329 g109.6%
Dietary Fiber 45.6 g182.3%
Sugars 179.2 g
Protein 249 g498.1%
Vitamin A 930.8% Vitamin C 175.3%
Calcium 56.1% Iron 151.5%
*Based on a 2000 Calorie diet