Moroccan Beef and Sweet Potato Stew
Let your slow cooker do the work, while your house is filled with the scent of cinnamon, garlic and onions. Serve this delicious stew over couscous or rice for a balanced meal.
This recipe is an excellent source of protein, vitaminB6, vitaminB12, iron, selenium and zinc; and a good source of fiber and niacin.
2 1/2 pounds beef stew meat, cut into 1 to 1 1/2-inch pieces
3 tablespoons all-purpose flour
2 teaspoons ground cumin
1 teaspoon ground cinnamon
1 teaspoon salt
1/4 to 1/2 teaspoon ground red pepper
1 pound sweet potatoes, peeled, cut into 1-inch pieces (about 3 cups)
1/2 cup regular or golden raisins
1 (14.5-ounce) can diced tomatoes with garlic and onion
Hot cooked couscous or rice for accompaniment
Chopped toasted almonds (optional)
Chopped fresh parsley (optional)
- Combine flour, cumin, cinnamon, salt and red pepper in 3 1/2 to 5 1/2-quart slow cooker. Add beef, sweet potatoes and raisins; toss to coat evenly. Pour tomatoes on top. Cover and cook on LOW 8 to 9 hours or on HIGH 4 to 6 hours or until beef and potatoes are fork-tender. (No stirring is necessary during cooking.) Season with salt, as desired.
- Serve over couscous or rice. Garnish with almonds and parsley, if desired.
Makes 6 servings.
Tip: For smaller slow cookers, it may be easier to combine ingredients in a separate bowl before adding to slow cooker.
Nutritional Information Per Serving (1/6 of recipe): 300 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 65 mg cholesterol; 811 mg sodium; 32 g carbohydrate; 3.8 g fiber; 26 g protein; 3.6 mg niacin; 0.4 mg vitamin B6; 2 mcg vitamin B12; 4.6 mg iron; 17.8 mcg selenium; 5.4 mg zinc.
Recipe and photograph provided courtesy of The Beef Checkoff.