North African Meat Casserole

Name: North African Meat Casserole
Total time: 14 h 50 min
Yield: 4
Cuisine: African, Moroccan
Ingredients: 1 teaspoon cayenne pepper; 2 teaspoons freshly ground peppers; 1 tablespoon paprika; 1 tablespoon Ginger powder; 1 tablespoon Turmeric; 2 teaspoons ground cinnamon; 7 cups Veal shoulder (cut into 2); 2 large onions (finely chopped); 4 tablespoons olive oil; 3 cloves garlic (crushed); 2.5 cups Tomato juice; 4 cups canned, chopped tomatoes; 0.75 cup dried Apricot (halved); 0.75 cup Prune; 0.333 cup raisin; 0.75 cup blanched almonds (toasted); 1 teaspoon Saffron; 2.5 cups Veal stock; 1 tablespoon honey; 2 tablespoons Sesame seeds; salt; freshly ground peppers

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Difficulty:

easy

Difficulty

Preparation:

2 h. 50 min.

Preparation

ready in 14 h. 50 min.

Ready in

Healthy, because

Even smarter

This dish is full of protein and nutrients, making it extremeley well rounded and great for those who are on a diet. It is low carb, but has plenty of healthy fats and nutrients from the nuts and dried fruits. The spices add other health benefits like reduced inflammation.

Serve this with a side of rice or potatoes for a more complete meal.

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 1 teaspoon
cayenne pepper; 2 teaspoons
freshly ground peppers; 1 tablespoon
paprika; 1 tablespoon
Ginger powder; 1 tablespoon
Turmeric; 2 teaspoons
ground cinnamon; 7 cups
Veal shoulder (cut into 2); 2
large onions (finely chopped); 4 tablespoons
olive oil; 3 cloves
garlic (crushed); 2 ½ cups
Tomato juice; 4 cups
canned, chopped tomatoes; ¾ cup
dried Apricot (halved); ¾ cup
Prune; 0.333 cup
raisin; ¾ cup
blanched almonds (toasted); 1 teaspoon
Saffron; 2 ½ cups
Veal stock; 1 tablespoon
honey; 2 tablespoons
Sesame seeds; salt; freshly ground peppers

How healthy are the main ingredients?

cayenne pepper Turmeric cinnamon onion olive oil garlic

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Preparation steps

Preheat the oven to 300°F.

Mix together the cayenne, black pepper, paprika, ginger, turmeric and cinnamon. Toss the veal in half of the spice mix. Cover and leave overnight in the refrigerator.

Heat 2 tbsp olive oil in a frying pan and 1 tbsp oil in a large flameproof casserole dish. Add the onion and remaining spice mix to the pan and cook slowly for 10 minutes until the onions are soft, but not browned. Add the crushed garlic for the final 3 minutes.

In a separate frying pan, heat the remaining oil and brown the veal cubes on all sides then add the browned meat to the casserole dish.

Deglaze the frying pan with 5 ounces tomato juice and add these juices to the pan.

Add the remaining tomato juice, chopped tomatoes, apricots, prunes, raisins, almonds, saffron, stock and honey to the casserole dish. Bring to a boil, cover and cook in the oven for 2-2½ hours, until the meat is tender.

Season to taste and sprinkle with sesame seeds just before serving.