Moroccan Beef Stew with Couscous

Dairy Free
Health score
48%
Moroccan Beef Stew with Couscous
45 min.
6
489kcal

Suggestions

Ingredients

  • 29 oz tomatoes diced canned
  • 0.3 teaspoon cayenne 
  • cups couscous 
  • cups fat-skimmed chicken broth 
  • 0.3 cup mint leaves fresh chopped
  • 1.5 teaspoons ground coriander 
  • 1.5 teaspoons ground cumin 
  • 0.3 teaspoon ground turmeric dried
  • 0.8 lb onion peeled chopped
  • lb boned beef pot roast with gravy cooked
  • teaspoon salad oil 

Equipment

  • bowl
  • frying pan

Directions

  1. In a 12-inch nonstick frying pan or a 5- to 6-quart pan over medium-high heat, frequently stir onion in oil until limp, 4 to 5 minutes.
  2. Add cumin, coriander, cayenne, and turmeric and stir until fragrant, about 30 seconds.
  3. Add tomatoes and their juice; bring to a boil over high heat, stirring often.
  4. Discard any solidified fat from beef and sauce. Scrape sauce from meat into pan.
  5. Cut beef into 3/4-inch cubes and add to pan. Cover, reduce heat to low, and simmer until meat is hot, 5 to 7 minutes.
  6. Meanwhile, in a 2- to 3-quart pan over high heat, bring broth to a boil. Stir in couscous, cover pan, and remove from heat; let stand until broth is absorbed and couscous is tender to bite, about 5 minutes.
  7. Pour couscous into a wide bowl. Spoon stew over couscous and sprinkle with mint.

Nutrition Facts

Calories489kcal
Protein35.75%
Fat17.43%
Carbs46.82%

Properties

Glycemic Index
22.33
Glycemic Load
28.34
Inflammation Score
-8
Nutrition Score
27.467826335326%

Flavonoids

Eriodictyol
0.58mg
Hesperetin
0.19mg
Apigenin
0.12mg
Luteolin
0.28mg
Isorhamnetin
2.84mg
Kaempferol
0.38mg
Myricetin
0.06mg
Quercetin
12.19mg

Nutrients percent of daily need

Calories:488.64kcal
24.43%
Fat:9.34g
14.37%
Saturated Fat:3.02g
18.89%
Carbohydrates:56.46g
18.82%
Net Carbohydrates:50.79g
18.47%
Sugar:5.86g
6.51%
Cholesterol:98.28mg
32.76%
Sodium:781.73mg
33.99%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.1g
86.21%
Zinc:9.15mg
60.99%
Vitamin B3:11.66mg
58.29%
Selenium:40.13µg
57.33%
Vitamin B12:3.42µg
56.95%
Vitamin B6:1.05mg
52.35%
Phosphorus:463.28mg
46.33%
Manganese:0.72mg
36%
Iron:5.83mg
32.41%
Potassium:1001.86mg
28.62%
Vitamin B2:0.42mg
24.85%
Fiber:5.67g
22.68%
Magnesium:87.29mg
21.82%
Copper:0.43mg
21.72%
Vitamin C:17.76mg
21.53%
Vitamin B1:0.31mg
20.83%
Vitamin B5:2.08mg
20.8%
Folate:56.37µg
14.09%
Calcium:109.61mg
10.96%
Vitamin E:1.54mg
10.28%
Vitamin K:6.6µg
6.28%
Vitamin A:282.13IU
5.64%
Vitamin D:0.15µg
1.01%
Source:My Recipes