Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
North African Meat Casserole
2 h. 50 min., ready in 14 h. 50 min.
Time:
Ingredientsfor
- Ingredients
- 1 tsp cayenne pepper
- 2 tsps freshly ground peppers
- 1 Tbsp paprika
- 1 Tbsp Ginger powder
- 1 Tbsp Turmeric
- 2 tsps ground cinnamon
- 7 cups Veal shoulder (cut into 2)
- 2 large onions (finely chopped)
- 4 Tbsps olive oil
- 3 cloves garlic cloves (crushed)
- 2 ½ cups Tomato juice
- 4 cups canned, chopped Tomatoes
- ¾ cup dried Apricot (halved)
- ¾ cup Prune
- 0.333 cup raisins
- ¾ cup blanched almonds (toasted)
- 1 tsp Saffron
- 2 ½ cups Veal stock
- 1 Tbsp honey
- 2 Tbsps Sesame seeds
- salt
- freshly ground peppers
Preparation
1.
Preheat the oven to 300°F.
2.
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.
3.
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.
4.
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.
5.
Deglaze the frying pan with 5 ounces tomato juice and add these juices to the pan.
6.
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.
7.
Season to taste and sprinkle with sesame seeds just before serving.
Healthy, because
Healthy, because
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.
Even smarter
Even smarter
Serve this with a side of rice or potatoes for a more complete meal.