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  • Beef Tagine

    Beef Tagine

              

    Beef Tagine

    Serves 4 – 6

     
    A tagine is actually a ceramic dish that is used to make this delicious Moroccan stew. This is my healthy stove top version, no special dish needed! This dish is filled with warm Moroccan spices and TONS of flavor!
     

    What You’ll Need:

    A Kitchen Knife

    A Large Heavy-Bottomed Stainless Steel Pan (A 12-inch works nicely)

    Kitchen Tongs

    A Wooden Spoon

    2 Large Plates

    A Microplane or Other Fine Grater
     

    Ingredients:

    1 Lb of Grass-Fed Stew Beef or Beef Chuck, Cut Into Cubes (1 inch x 1 inch is nice)

    3 Tblsps Avocado Oil or Grapeseed Oil

    1 Tsp Turmeric

    1 Tsp Cinnamon

    1/2 Tsp Smoked Paprika

    Pinch Organic Saffron

    4 Large Carrots, Roughly Diced

    1 Medium Onion, Chopped

    1 Green Pepper, Roughly Diced

    1 Yellow Pepper, Roughly Diced

    1 1/2 Cups Red Wine

    1/4 Cup O.J. Concentrate

    1 Inch Fresh Ginger Root

    1 Tsp Minced Garlic

    1 1/2 Tsp Sea Salt

    Fresh Ground Pepper To Taste

    1 Tbsp Fresh Oregano, Chopped

    2 Tblsps Fresh Basil, Chopped

    1/2 Cup Sliced Pitted Black Olives

    1 Large or 2 Small Navel Oranges, Peeled, cut into segments, removing much of the pith as possible

    2 Cups Fresh Spinach, Packed (I like baby spinach for this dish)
     

    Preparation:

    Prep & measure out all of your ingredients so that you can have them ready at hand at the stove.

    1) Place your beef on your large plate and dry it very well with paper towels. The better you dry it, the more brown-a-bility you will achieve in the pan. Sprinkle the beef with about 1/2 teaspoon of sea salt. This is called ‘layering’ flavors. The rest of your sea salt will go into the stew itself.
     
    2) Turn the stove on to medium high heat and place your pan on the heat to heat up. Place your hand about one inch above the pan surface – you will know that you are ready to begin browning your beef when you can feel heat radiating from the pan.
     
    3) Now add your oil & swirl it in the pan. You will see the viscosity of the oil change rapidly.
     
    4) With the tongs, add your beef piece-by-piece, covering the bottom of the pan. Try to give each piece a little room, if possible.
     
    5) Now comes the tough part – leave the meat alone…. The pan will tell you when the meat is ready to turn. When the meat pulls away from the pan easily, in other words, is no longer sticking, it’s ready to turn. This way, you will get nice browning on each side; just watch your heat carefully. If you feel that the flesh is cooking too quickly, just lower the heat slightly.
     
    6) Once you have browned both sides of the meat, move it to your plate. If you are using grass-fed beef, you will not have a lot of excess fat in the pan, but drain off anything in excess of about 3 tablespoons since that’s what we started with.
     
    7) Now add your spices: the cinnamon, tumeric, saffron & smoked paprika to the pan and give them a quick stir – this will bring the warmth of the spices up.
     
    8) Add your veggies now, starting with your carrots. Stir them around the pan for a minute then add your onions for another minute, perhaps two, just until you see the onions turn opaque. Now add both of your peppers, stirring, keeping all the veggies moving around the pan so that they cook evenly.
     
    9) Now add your beef back to the pan and add your wine and orange juice concentrate. Stir to mix the flavors together, then grate the ginger directly into the pan & stir. Add the sea salt & pepper & cover the pan. Reduce the heat to medium-low & let the stew simmer for about 20 minutes.
     
    10) Now stir in your black olives, basil & oregano. Add the spinach a little at a time stirring it in as you go. Finally gently fold in the orange segments, trying to maintain there shape & size as best you can. Some will fall apart – don’t stress….
     
    11) Serve & enjoy!
     

    Nina’s Tasty Tip:

     

     

    Nutrition:

    374 Calories
    23 grams of Protein
    29 grams of Total Carbohydrates
    15 grams of Sugar
    6 grams of Fiber
    14 grams of Total Fat
    3 grams of Saturated Fat
    0 grams of Trans Fat
    40 mg of Cholesterol
    967 mg of Sodium
    262% RDA Vitamin C
    230% RDA Vitamin A
    95% RDA Vitamin K
    43% RDA Vitamin B6
    40% RDA Sodium
    37% RDA Zinc
    34% RDA Selenium
    31% RDA Niacin
    28% RDA Vitamin B12
    27% RDA Folate
    27% RDA Potassium
    26% RDA Phosphorus
    26% RDA Manganese
    20% RDA Iron
    16% RDA Thiamin
    16% RDA Riboflavin
    16% RDA Magnesium
    15% RDA Copper
    12% RDA Calcium
    11% RDA Pantothenic Acid
    • Glycemic load: 9
     

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