Goat Tagine with Fennel

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Goat gently simmered with fennel, almonds, olives, and Moroccan spices.

«Ras-el-hanout» is the complex Moroccan spice blend used in this recipe. It means «head of the shop», because shop owners create their own unique blend, which combines up to 50 ingredients, sometimes including also aphrodisiacs, but most commonly cinnamon, nutmeg, ginger, anise, peppercorns, cloves, cardamom, dried flowers, mace, and turmeric.

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Preparation : 30 min Cooking : 1 h Cooking Dish : 1.6 to 2 litre casserole
470 calories/serving

Ingredients

300 g goat for stew, cut into 3-4 cm pieces
1/2 fennels, thinly sliced 180 g
1/2 onions, finely chopped 100 g
1 clove garlic, finely chopped
1/2 carrots, diced 50 g
1/2 cup canned tomatoes, low sodium 130 g
6 black olives 2 1/2 tbsp
1 tbsp almonds [optional] 8 g
4 tsp raisins 14 g
1 tbsp butter, unsalted 14 g
1 tbsp olive oil 15 mL
3/4 cup beef broth 190 mL
1/4 tsp ground cumin 1 g
1/4 tsp curry powder 1 g
1/4 tsp couscous spice (ras-el-hanout) 1 g
1 bay leaf 0.2 g
1 tbsp fresh cilantro 2 g
2/3 cup couscous, whole wheat 100 g
2 tbsp lemon juice, freshly squeezed 3/4 lemon
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Before you start

The traditional tagine cooking dish, with its particular shape, can be replaced by any baking dish or casserole with a tight-fitting lid.

A mandolin will be useful to thinly slice the fennel.

Method

  1. Preheat the oven to 175°C/350°F. In a small bowl, macerate the raisins in water.
  2. Prepare the vegetables. Mince the onion and garlic, cut the fennel into thin slices, and chop the carrot. Cut the meat into 3-4 cm pieces.
  3. Heat the oil in a pan over high heat. Sauté the goat pieces, turning frequently. Cook about 8-10 min, until golden. Add salt and pepper, then transfer the lamb and cooking juice into the tagine or casserole. Set aside.
  4. In the same pan, add the butter and sauté the onion, garlic, and fennel 2-3 min over medium heat. Add the carrot and diced tomatoes. Cook 5 min.
  5. Place the vegetables into the casserole with the meat. Add the raisins, olives, whole almonds (optional), cilantro, bay leaves, and spices. Pour in the warm broth. Cook 40 min with the lid on and then 15 min without, in order to reduce the juice. Sprinkle with lemon juice. Adjust the seasoning.
  6. When ready to serve, cook the couscous. Serve directly out of the casserole with the couscous on the side.

Nutrition Facts Table

per 1 serving (520 g)

Amount

% Daily Value

Calories

470

Fat

13 g

21 %

Saturated 4.2 g
+ Trans 0.2 g

22 %

Cholesterol

60 mg

Sodium

490 mg

21 %

Carbohydrate

60 g

20 %

Fibre

8 g

32 %

Sugars

9 g

Net Carbs

52 g

Protein

28 g

Vitamin A

45 %

Vitamin C

41 %

Calcium

10 %

Iron

39 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Zinc
Good source of  :
Copper, Magnesium, Phosphorus, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Vitamin K
Source of  :
Calcium, Pantothenic Acid
Low  :
Calories, Cholesterol, Fat, Saturated Fat, Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2 ½
Fruits ½
Vegetables 2
Meat and Alternatives 2 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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