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Beef Tagine with Prunes

Beef Tagine with Prunes

Method

                                                                                                                      Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Preheat oven to 180* C (350* F) Fan.
  • Chop the meat into large 4x4 cm pieces. Remove any tough fibers and transfer to a bowl.
  • Add the ground cumin, ground cinnamon, turmeric, ginger, salt, pepper and 2 tablespoons of olive oil.
  • Mix with your hands thoroughly and coat meat in spice mixture.
  • Place a pot over high heat.
  • Add 2-3 tablespoons of olive oil and let it get very hot.
  • Add the meat to the pot and brown on all sides.
  • When nicely browned, add enough water to cover the meat and lower heat to medium.
  • Cover pot with lid and simmer for 1 hour and 30 minutes, until the meat is completely soft and tender.
  • When ready, add the finely chopped onion and chopped chili pepper.
  • Add the bouillon cube to help thicken the sauce.
  • Chop the prunes in half and add them to the pot.
  • Add the honey and stir to combine.
  • Transfer the contents of the pot to a clay pot and cover with lid. You can also cook the dish in a “tagine”.
  • Bake for 1 hour and 30 minutes, until the sauce has thickened and the meat is soft and juicy.

For the couscous

  • Combine the couscous, bouillon cube, pepper, 2 tablespoons olive oil and boiling water in a bowl.
  • Stir just to combine.
  • Cover with plastic wrap and set aside for 10 minutes at room temperature.
  • When the couscous has soaked up all of the water and has cooled, fluff up with a fork and serve.
  • Cover with meat and sauce. Sprinkle with finely chopped coriander, chili pepper and sesame seeds.

Tip

  

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Nutritional
Chart

Nutrition information per 100 gr.

132
Calories (kcal)
7 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

4.4
Total Fat (g)
6 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.2
Saturated Fat (g)
6 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

11.9
Total Carbs (g)
5 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

5.6
Sugars (g)
6 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

10.7
Protein (g)
21 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

1.1
Fibre (g)
4 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.25
Sodium (g)
4 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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