Moroccan Beef Stew

Yield: 5 servings (1 cup each)
Source: CL Lowfat Ways to Cook Soups and Stews
Comments from a CA Kitchen: This was really good! The fruit melts into the sauce. Delicious. Served with couscous. Next time I will make it with succulent pieces of lamb. I did not thicken the sauce at the end.

INGREDIENTS:

1 lb lean boneless sirloin steak
Vegetable cooking spray
1 1/3 c chopped onion
3 cloves minced garlic
1 c dry red wine
1 c water
1/2 c pitted prunes, halved
1/4 c dried apricots, slivered
1/4 c raisins
1 1/2 t ground cumin
1 t dried thyme
1/4 t salt
1/8 t ground red pepper
6 green olives, sliced
1 bay leaf

INSTRUCTIONS:

  1. Trim fat from steak; cut into 1 inch cubes and set aside. Coat a small Dutch oven with cooking spray; place over medium heat until hot. Add steak and brown on all sides. Drain well and set aside. Wipe drippings from pan with a paper towel.
  2. Re-coat pan with cooking spray; place over medium heat until hot. Add onion and garlic; saute 1 minute. Return steak to pan; add wine and remaining ingredients. Bring to a boil. Cover and reduce heat; simmer 1 hours, or until steak is tender. Discard bay leaf.

NUTRITIONAL INFO:

Healthy Units: 5 per serving
230 cal, 4.6 g fat, 17.1 g protein, 23.3 g carbs, 39 mg cholesterol, 225 mg sodium

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