moroccan beef and sweet potato stew
Let your slow cooker do the work, while your house is filled with the scent of cinnamon, garlic and onions. Serve over couscous for a balanced meal.
- 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
- 1/2 teaspoon ground red pepper
- 1 pound sweet potatoes, peeled, cut crosswise into 1 inch pieces (about 3 cups)
- 1 can (14.5 ounces) diced tomatoes with garlic and onion
- Salt to taste
- hot cooked couscous
- chopped toasted almonds
- chopped fresh parsley
1. Combine flour, cumin, cinnamon, salt and red pepper in 3-1/2 to 5-1/2-quart slow cooker. Add beef, sweet potatoes and raisins; toss to coat evenly. Pour tomatoes on top. Cover and cook on LOW 8 to 9 hours or on HIGH 4 to 6 hours or until beef and potatoes are fork-tender. (No stirring is necessary during cooking.) Season with salt, as desired.
Cook's Tips: 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.
2. Serve over couscous. Garnish with almonds and parsley, if desired.
Cook's Tips: If you have questions about starting solids foods, consult your physician or health care provider.
ALTERNATE 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 information per serving: 300 calories; 8 g fat (3 g saturated fat; 3 g monounsaturated fat); 65 mg cholesterol; 811 mg sodium; 32 g carbohydrate; 3.8 g fiber; 26 g protein; 3.6 mg niacin; 0.4 mg vitamin B6; 2 mcg vitamin B12; 4.6 mg iron; 17.8 mcg selenium; 5.4 mg zinc.
This recipe is an excellent source of protein, vitaminB6, vitaminB12, iron, selenium and zinc; and a good source of fiber and niacin.