Moroccan Beef and Sweet Potato Stew

From http://www.farmtojar.com.

The warming spices in this stew make it perfect for dinner on the chilly evenings we still get at the end of winter in Minnesota. Traditionally made with dried apricots and served with couscous, I have removed these ingredients and added spice to be compatible with the Slow Carb Diet (aka 4-hour body diet)

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Moroccan Beef and Sweet Potato Stew

Course: Main Courses
Cuisine: Moroccan
Servings: 8
Author: Dorothy Stainbrook
The warming spices in this stew make it perfect for dinner on the chilly evenings we still get at the end of winter in Minnesota. Traditionally made with dried apricots and served with couscous, I have removed these ingredients and added spice to be compatible with the Slow Carb Diet (aka 4-hour body diet) This is a high-flavor low-carb Moroccan dish adapted for the Slow Carb Lifestyle. This Moroccan stew is also know as a tangine when it is cooked in the classic tangine vessel.

Ingredients

  • 2 Tbsp olive oil
  • 1 1/2 pounds quality stewing meat chuck roast trimmed and cubed
  • 1 large yellow onion
  • 5 cloves garlic minced
  • 1 tsp cardamom ground
  • 1/2 tsp cinnamon ground
  • 1 tsp cumin ground
  • 1 tsp ginger ground
  • 1/2 to 1 tsp chili pepper ground
  • 1 can 28 oz. diced tomatoes and their juice
  • 3 cups beef broth or vegetable stock or chicken stock
  • 2 medium sweet potatoes cut into 1-2" chunks
  • 1 can 15 oz. garbanzo beans (chick peas)
  • 1 tsp salt
  • 1/2 tsp pepper
  • 4 oz. dried apricots diced (optional - not on slow carb diet)
  • 3/4 cups prunes pitted and chopped (optional - not on slow carb diet)
  • garnishes: chopped scallions toasted almonds or zested orange peel

Instructions

  1. Heat oil in dutch oven over medium-high heat until almost smoking.
  2. Add meat and brown, tossing occasionally to get sear on all sides (about 5 minutes).
  3. While meat is browning, grind and measure out the spices (cardamom through chili pepper) and place in small bowl.
  4. Remove meat to platter when finished browning and add onions to the pot.
  5. Saute the onions over medium heat 3-5 minutes until translucent and then add garlic for 1 minute (don't burn garlic).
  6. Add ground spices and stir into the onion-garlic mix. Saute spice-onion mix for 1-2 minutes.
  7. Add the meat back into the pot, along with the tomatoes and broth and bring to a boil.
  8. Turn the pot to a low simmer and cover. Simmer for 1 hour.
  9. Add the sweet potatoes to the pot and simmer for another 1/2 hour or until sweet potatoes are fork tender. (if using prunes and/or apricots, add them at this point)
  10. Add garbanzo beans, salt and pepper and simmer for another 15 minutes.
  11. Garnish with scallions, orange zest or toasted almonds
If you don't want to buy a lot of low carb books, just get the right ones.

2017-10-17T18:22:56+00:00 Mar 11, 2014 / 1:50 pm |Main Courses|4 Comments

4 Comments

  1. Dixie March 11, 2014 at 1:54 pm - Reply

    I do not have the nutritionals, so if you run the numbers, please add them in the comments and I’ll edit the recipe. Also remember that “slow carb” is a particular LC approach and the counts for this dish may not fit into everyone’s plan, but it certainly fits into somebody’s. Thanks!

  2. Bernice July 14, 2014 at 8:58 pm - Reply

    I would just like to say thank you for all the great receipes shared, it has truly helped my low carb transition a whole lot easier.

    Sorry I do not know where to ask a question so hope it’s alright to ask in a comment.

    My mom has been doing low carb for three weeks now, in her first week she lost some weight, in her second week she remained the same and now this is her third week and she is gaining weight, is there any advice that you can give us to assist her in her weight loss!!! She loves doing the low carb lifestyle and is determined to stuck it through, however she becomes despondent when she does not see results!

    Thanks very much!!!

    • Dixie July 14, 2014 at 10:08 pm - Reply

      Bernice, it’s really hard for me to guess without knowing any more about the situation. I did write this article about some things to check. If that isn’t helpful, let me know and I can post your question on our Facebook Group where more people can contribute. Things like how much she has to lose, other medical conditions, history of dieting, and what plan she is using all have an impact. Good luck!

      • Bernice July 15, 2014 at 6:14 pm - Reply

        Thank you sooo much!!!

        Just read the article it seems to many if those listed reasons. So hopefully if we cut down in some of those things it will assist my mom in losing some weight.

        Thanks very much for the great advice!

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