Moroccan Beef
and Butternut Stew

Get ready for a wonderfully scented house – thanks to the simple spices you probably have in your cabinet. Serve this hearty but healthy stew with a ½ cup of couscous, brown rice or quinoa and a green vegetable on the side.


NUTRITIONAL INFORMATION:
Calories: 283
Fat: 9.5g
Saturated fat: 2g
Monounsaturated fat: 4.8g
Polyunsaturated fat: 0.5g
Protein: 25.6g
Carbohydrate: 25.7
Fiber: 4.8g
Cholesterol: 67mg
Iron: 4.6mg
Sodium: 617mg
Calcium: 103mg



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Ingredients

• 2 teaspoons paprika
• 1 teaspoon ground cinnamon
• ¾ teaspoon salt
• ½ teaspoon ground ginger
• ½ teaspoon crushed red pepper
• ¼ teaspoon freshly ground black pepper
• 1 pound of beef shoulder roast, trimmed
   of fat and cut into 1-inch cubes
• 1 tablespoon olive oil
• 4 shallots, quartered
• 4 garlic cloves, chopped
• ½ cup fat-free, lower-sodium chicken broth
• 1 (14.5-ounce) can no-salt-added diced
   tomatoes, undrained
• 3 cups (1-inch) cubed peeled butternut
   squash (about 1 pound)
• ¼ cup chopped fresh cilantro



PREPARATION
Prep/cook time: 30 minutes


Combine first 6 ingredients in a medium bowl. Add beef; toss well to coat.
Heat oil in a Dutch oven over medium-high heat. Add beef and shallots; cook 4 minutes or until browned, stirring occasionally. Add garlic; cook 1 minute, stirring frequently. Stir in broth and tomatoes; bring to a boil. Reduce to medium-low and cook 5 minutes. Add cubed squash; cover, reduce heat to low, and simmer 15 minutes or until squash is tender. Sprinkle each serving with cilantro.

Servings: 4 (1½ cups each)







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