Healthy Lamb Tagine With Couscous Recipe
- olive or canola oil spray
- 600 g lamb leg steaks, trimmed of fat, cut into 2cm cubes
- 2 brown onions, diced
- 2 cloves garlic, crushed
- 2 tsp ground cumin
- 2 tsp ground coriander
- 1 tsp ground cinnamon
- 1 tsp paprika
- pepper, to taste
- 350 mL salt-reduced chicken stock
- 400 g can no-added-salt diced tomatoes
- 1 x 400g can no-added-salt chickpeas, drained
- 1 medium sweet potato, peeled and cut into 1 1/2cm dice
- 2 large carrots, peeled and cut into 1 1/2cm dice
- 2/3 cup dried apricot, quartered
- 1 bunch fresh coriander, stems and leaves chopped
- 1 1/2 cups couscous
- 1 1/2 tsp ground cumin or ground coriander, extra
- grated rind and juice of 1 lemon
- 1 1/2 cups boiling water
- Spray a large non-stick pot with oil and place over medium heat.
- Add half the lamb to pan and brown on all sides for 2 minutes, stirring frequently. Remove from the pan, set aside and repeat with remaining lamb.
- Cook onion and garlic over medium-high heat for 3 minutes, stirring often. Add spices and cook for 1 minute until fragrant.
- Return meat to pan along with stock, tomatoes, chickpeas, sweet potato, carrots, apricots and coriander stems. Season with pepper and stir to combine. Cover and allow to simmer for 20 minutes until vegetables are tender and lamb is cooked through.
- In a medium heatproof bowl combine couscous, extra cumin, lemon juice and rind and boiling water. Cover and set aside for 3 minutes or until ready to serve. Fluff couscous with a fork to separate grains and stir through half the chopped coriander leaves.
- Stir remaining coriander into tagine, reserving some for serving.
- Divide couscous and tagine between serving plates and top with coriander.
Variation: Replace the apricots with dates or sultanas.
To eat less saturated fat, choose leaner cuts of meat and and trim the fat off meat before cooking.
|per serving||per 100g|
|Energy||1863 kJ||397 kJ|
|Protein||31 g||7 g|
|Fat, total||9 g||2 g|
|— saturated||2 g||0.4 g|
|Carbohydrate||55 g||12 g|
|— sugars||18 g||4 g|
|Sodium||468 mg||100 mg|
|Fibre||10 g||2 g|
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