Moroccan Beef and Sweet Potato Stew
Use your slow-cooker to develop sweet and savory flavors in this Moroccan Beef Stew. It's the perfect blend of adventure and comfort.
-
6
hrs -
6
SERVINGS -
410
Cal -
49 g
Protein
Ingredients:
- 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 can (14-1/2 ounces) diced tomatoes with garlic and onion
- Hot cooked couscous (optional)
- Chopped toasted almonds (optional)
- Chopped fresh parsley (optional)
Cooking:
-
Combine flour, cumin, cinnamon, salt and red pepper in 3-1/2 to 5-1/2-quart slow cooker. Add beef Stew Meat, sweet potatoes and raisins; toss to coat evenly. Pour tomatoes on top. Cover and cook on HIGH 4 to 6 hours or on LOW 8 to 9 hours or until beef and potatoes are fork-tender. (No stirring is necessary during cooking.) Season with salt, as desired.
Cook's Tip: For smaller slow cookers, it may be easier to combine ingredients in a separate bowl before adding to slow cooker.For early eaters, use no-salt added diced tomatoes. Using no-salt added diced tomatoes is a smart switch for anyone with this recipe – that way, each individual can add salt to preference and taste. -
Serve over couscous. Garnish with almonds and parsley, if desired.
Cook's Tip: If you have questions about starting solids foods, consult your physician or health care provider.
Alternative Cooking Method:
This recipe can be made in a 6-quart electric pressure cooker. Place beef and tomatoes in pressure cooker. Close and lock pressure cooker lid. Use beef, stew or high-pressure setting on pressure cooker; program 15 minutes on pressure cooker timer. Use quick-release feature to release pressure; carefully remove lid. Add flour, cumin, cinnamon, salt, red pepper, sweet potatoes and raisins; stir. Close and lock pressure cooker lid. Use beef, stew or high-pressure setting on pressure cooker; program 10 minutes on pressure cooker timer. Use quick-release feature to release pressure; carefully remove lid. Serve over couscous and top as desired with almonds and parsley. (This recipe variation was tested in an electric pressure cooker at high altitude. Cooking at an altitude of less than 3000 feet may require slightly less cooking time. Refer to the manufacturer’s instructions.)
Nutrition:
412 CALORIES
0 % *
4g SAT FAT
0 % DV **
49g PROTEIN
0 % DV
5.5 mg IRON
0 % DV
12.1 mg ZINC
0 % DV
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 412 Calories; 90 Calories from fat; 10g Total Fat (4 g Saturated Fat; 0.5 g Trans Fat; 0.7 g Polyunsaturated Fat; 5 g Monounsaturated Fat;) 140 mg Cholesterol; 745 mg Sodium; 32 g Total Carbohydrate; 4.4 g Dietary Fiber; 12.5 g Total Sugars; 49 g Protein; 0 g Added Sugars; 84 mg Calcium; 5.5 mg Iron; 935 mg Potassium; 7.1 mcg Vitamin D; 0.4 mg Riboflavin; 6.6 mg NE Niacin; 0.9 mg Vitamin B6; 3.9 mcg Vitamin B12; 377 mg Phosphorus; 12.1 mg Zinc; 70 mcg Selenium; 156.6 mg Choline.
This recipe is an excellent source of Protein, Iron, Vitamin D, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Phosphorus, Zinc, Selenium, and Choline; and a good source of Dietary Fiber, and Potassium.
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