Moroccan Lamb Tagine

Dairy Free
Very Healthy
Health score
60%
Moroccan Lamb Tagine
45 min.
6
559kcal

Suggestions

Ingredients

  • 14.5 oz canned tomatoes diced canned
  • 0.5 teaspoon cayenne 
  • servings fluffy couscous 
  • 2.5 cups fat-skimmed chicken broth 
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic minced peeled
  • 0.1 teaspoon ground cardamom 
  • tablespoon paprika and ground cumin 
  • servings salt and fresh-ground pepper 
  • teaspoon ground turmeric fresh minced
  • servings harissa (garnish)
  • 0.3 cup kalamata olives pitted
  • pounds fat-trimmed boned lamb shoulder rinsed for stewing, and cut into 1 1/2-inch chunks
  • 16 oz onions peeled thinly sliced
  • servings preserved lemons (garnish)
  • tablespoons tomato paste 

Equipment

  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Brown lamb. Discard all but 2 tablespoons fat from the pan.
  2. Add onions and garlic to pan; stir often over medium heat until onions begin to get limp, 3 to 5 minutes.
  3. Add paprika, cumin, turmeric, cinnamon, ginger, cayenne, and cardamom; stir until very fragrant, about 30 seconds.
  4. Add broth, tomatoes (including juices), and tomato paste. Bring to a boil over high heat. Reduce heat, cover, and simmer, stirring occasionally, until lamb is tender when pierced, about 1 hour. Skim off and discard any fat.
  5. Add salt and pepper to taste.
  6. On dinner plates or a large rimmed platter, mound couscous and form a well in the center. With a slotted spoon, transfer lamb and vegetables to well. Measure pan juices; if less than 3 cups, add water to make that amount, return to pan, and bring to a boil over high heat.
  7. Add salt to taste.
  8. Pour juices into a bowl and pass to add to taste. Scatter olives and cilantro over lamb; garnish as desired (see notes).
  9. No-mess browning
  10. Place meat in a heavy-bottomed 5- to 6-quart pan.
  11. Add 1/2 cup water; cover and bring to a boil over high heat. Reduce heat and simmer briskly over medium heat until meat is gray on the outside and has rendered juices and fat, 15 to 20 minutes.
  12. Uncover pan, increase heat to high, and stir often until most of the liquid has evaporated, 15 to 20 minutes. Reduce heat to medium-high and stir often until meat juices have caramelized and darkened and meat has browned in the rendered fat, about 5 minutes longer. If drippings and the brown film on pan begin to scorch, reduce heat to medium.

Nutrition Facts

Calories559kcal
Protein35.36%
Fat19.81%
Carbs44.83%

Properties

Glycemic Index
41
Glycemic Load
31.33
Inflammation Score
-10
Nutrition Score
30.870434553727%

Flavonoids

Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
3.79mg
Kaempferol
0.5mg
Myricetin
0.08mg
Quercetin
16.19mg

Nutrients percent of daily need

Calories:559.17kcal
27.96%
Fat:12.12g
18.65%
Saturated Fat:3.85g
24.09%
Carbohydrates:61.74g
20.58%
Net Carbohydrates:55.75g
20.27%
Sugar:6.44g
7.16%
Cholesterol:121.93mg
40.64%
Sodium:1048.03mg
45.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.69g
97.38%
Vitamin B12:5.28µg
87.93%
Vitamin B3:15.06mg
75.31%
Selenium:46.55µg
66.5%
Zinc:8.81mg
58.71%
Phosphorus:522.35mg
52.24%
Manganese:0.82mg
40.91%
Vitamin B2:0.59mg
34.47%
Iron:6.05mg
33.6%
Vitamin B6:0.6mg
29.82%
Potassium:1035.77mg
29.59%
Vitamin B1:0.42mg
28.21%
Copper:0.52mg
26.17%
Magnesium:100mg
25%
Vitamin B5:2.46mg
24.56%
Fiber:6g
24.01%
Folate:81.25µg
20.31%
Vitamin C:15.1mg
18.3%
Vitamin E:1.63mg
10.86%
Calcium:101.63mg
10.16%
Vitamin A:368.69IU
7.37%
Vitamin K:6.28µg
5.99%
Source:My Recipes