Moroccan lamb stew

Moroccan lamb stew

Serves 4

  • ½ teaspoon cumin seeds

  • 1 tablespoon coriander seeds

  • 1 teaspoon fennel seeds

  • 3-4 small dried chillies

  • 1 small bunch fresh rosemary, leaves picked and finely chopped

  • 2 thumb-sized pieces fresh ginger, peeled

  • sea salt

  • freshly ground black pepper

  • extra virgin olive oil

  • 4 smallish quality neck fillets of lamb

  • 4 sweet potatoes, peeled, cut into 2.5cm dice

  • 2 red onions, peeled and roughly chopped

  • 4 cloves garlic, peeled and sliced

  • 12 ripe plum tomatoes, each cut into 8 pieces

  • 1 stick cinnamon

  • 2 bay leaves

  • 1 handful dried apricots

  • 285 ml boiling water

  • 350 g couscous

  • a little wine vinegar

  • 1 large bunch fresh coriander

  • 4 tablespoons fat-free natural yoghurt

Preheat the oven to 190°C/375°F/gas 5. Pound up your cumin, coriander and fennel seeds with the dried chillies, rosemary, ginger and a pinch of salt and pepper, stirring in a couple of tablespoons of olive oil. Smear half of this marinade over your lamb before you plait it. Rub and massage it in, then put the meat to one side while you mix the rest of the marinade in a bowl with the sweet potatoes, onions and garlic.



Brown your 4 marinaded pieces of meat on both sides in a pan with a little olive oil. Add the sweet potato mixture to the pan and remove the lamb to the empty bowl while you fry your veg for about 4 minutes until the onions are slightly soft. Add your tomatoes, give the pan a shake and place the meat on top. Add 3 wineglasses of water, the cinnamon stick, bay leaves and dried apricots, and braise in the preheated oven (I suggest you do this with the lid off to give it a little colour) for 1 hour 15 minutes. Now pour the boiling water over the couscous and allow it to be absorbed. Then fork the couscous through, season with salt, pepper, a lug of olive oil and a swig of wine vinegar, cover with tinfoil and place in the oven for 5 minutes to steam.



Roughly chop the fresh coriander and stir it through the stew just before serving. Divide between 4 plates with the couscous and spoon over a good dollop of natural yoghurt.

Nutritional Information

Moroccan lamb stew

With sweet potato, apricots and couscous

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0 foodies cooked this
Plaiting the meat gives this Moroccan lamb stew crispiness to complement the softer meat inside
Serves 4
1h 35m
Not too tricky
Method

I made this dish up the other day on a kind of Moroccan vibe, when I was mucking about with ways of marinating and tenderizing a neck fillet of lamb, which is a really tasty and cheap cut of meat. I trimmed the meat of all sinews, bashed it flat using a rolling pin, and made 2 incisions down the length of each fillet, but not quite to the end, so it looked almost like a tripod. I then marinated it with lots of spices and herbs and plaited it, to give a contrast between crispy and soft meat which I thought would be interesting. You don't have to plait the meat but it does increase the surface area, meaning the marinade can get right in there. Needless to say, Jools thought I was mucking around with it too much and being very camp — you decide!

Preheat the oven to 190°C/375°F/gas 5. Pound up your cumin, coriander and fennel seeds with the dried chillies, rosemary, ginger and a pinch of salt and pepper, stirring in a couple of tablespoons of olive oil. Smear half of this marinade over your lamb before you plait it. Rub and massage it in, then put the meat to one side while you mix the rest of the marinade in a bowl with the sweet potatoes, onions and garlic.

Brown your 4 marinaded pieces of meat on both sides in a pan with a little olive oil. Add the sweet potato mixture to the pan and remove the lamb to the empty bowl while you fry your veg for about 4 minutes until the onions are slightly soft. Add your tomatoes, give the pan a shake and place the meat on top. Add 3 wineglasses of water, the cinnamon stick, bay leaves and dried apricots, and braise in the preheated oven (I suggest you do this with the lid off to give it a little colour) for 1 hour 15 minutes. Now pour the boiling water over the couscous and allow it to be absorbed. Then fork the couscous through, season with salt, pepper, a lug of olive oil and a swig of wine vinegar, cover with tinfoil and place in the oven for 5 minutes to steam.

Roughly chop the fresh coriander and stir it through the stew just before serving. Divide between 4 plates with the couscous and spoon over a good dollop of natural yoghurt.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 720
    36%
  • Carbs 91.9g
    35%
  • Sugar 34.3g 38%
  • Fat 19.9g 28%
  • Saturates 8.5g 43%
  • Protein 35.3g 78%
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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