Tomato Moroccan Stew
Contributed by: News Canada
(NC) - A hearty beef stew, also perfect for reheating as a healthy lunch.
Prep Time: 20 minutes - Cook Time: 1 hour
- 2 tbsp (30 mL) olive oil
- 1 lb (500 g) extra-lean stewing beef
- 1 tbsp (15 mL) all-purpose flour
- 1 small onion, chopped
- 1 carrot, peeled and chopped
- 2 cloves garlic, minced
- 2 tsp (10 mL) each ground cinnamon, coriander and cumin
- 1/2 tsp (2 mL) pepper
- 2 cups (500 mL) Heinz Tomato Juice
- 1/2 cup (125 mL) each orange juice and beef broth
- 2 cups (500 mL) cubed butternut squash
- 1 can (540 mL) chickpeas, drained and rinsed
- 1 tsp (5 mL) finely grated orange peel (optional)
- Whole-wheat couscous (optional)
Heat half of the oil in a Dutch oven over medium-high heat. Toss the beef cubes with the flour and cook, in batches and turning as necessary until browned all over. Reserve.
Add the remaining oil to the pan and reduce the heat to medium. Add the onion and carrots; cook until softened, about 5 to 7 minutes. Stir in the garlic, cinnamon, coriander, cumin and pepper, cook until fragrant, about 30 seconds. Stir in the tomato juice, orange juice and beef broth; scrape up any cooked on bits and bring to a boil. Stir in the reserved beef and reduce the heat to medium low. Simmer covered for 30 minutes.
Stir in the squash and chickpeas and simmer uncovered, stirring occasionally for 15 to 20 minutes or until meat and squash are tender and sauce is thickened. Stir in orange peel (if using) and serve with whole-wheat couscous.
Twist 1: For a meat variation, use 1 lb (500 g) lean pork or lamb loin instead of the beef.
Twist 2: For make-once-eat-twice ease, double the batch and freeze the extra to reheat in the in the microwave or oven later.
Serving Size: Makes 6 Servings