Moroccan Sweet Potato Stew

Betacarotene-rich sweet potatoes, whole-grain couscous and beans make this flavourful, low-fat one-dish dinner a winner

Serves: 4
Total Time: 35 min...



Ingredients

2 tsp olive oil
1 medium onion, chopped
3 cloves garlic, crushed
1½ tsp curry powder
1½ tsp ground cumin
¼ tsp ground allspice
1 can (410g) diced tomatoes
450ml chicken stock
1 cup chickpeas, rinsed and drained
1 large (450g) sweet potato, peeled and cut into 2cm chunks
340g baby marrows, thickly sliced
1 cup whole-grain couscous
2 tbsp chopped fresh mint leaves
salt and black pepper to season


Directions

In a large pan, heat oil on medium. Add onion and cook for 8 to 10 minutes or until tender and lightly browned, stirring occasionally. Stir in garlic, curry powder, cumin and allspice. Cook for 30 seconds.
Add tomatoes, stock, chickpeas and sweet potato. Cover and heat to boiling on medium-high. Reduce heat to medium. Cover and cook for 10 minutes. Stir in the baby marrows and cook, covered, for 10 minutes or until all vegetables are tender. Season to taste. Makes about 6¼ cups.
Meanwhile, prepare couscous according to instructions on label.
Stir mint into the stew. Spoon the stew over couscous to serve.

EACH SERVING About 1 507kJ, 14g protein, 70g carbohydrate, 5g total fat (1g saturated),12g fibre, 0mg cholesterol, 670mg sodium.

Chicken Fillet, Bacon and Rosemary Stew

Chicken and rosemary compliment each perfectly in this stew with a hint of smokiness from the bacon. And no need to worry to season or thicken at the end - Knorr Stew Granu...les does it all for you.

Serves: 4 | Preparation Time: 25 minutes | Cooking Time: 40 minutes


Ingredients

15 millilitre oil
1 onion, finely diced
1 Clove crushed garlic
125 gram Streaky bacon, chopped
400 gram Chicken fillet, sliced into strips
3 Carrots, peeled and sliced
350 millilitre water
45 millilitre KNORR Stew Granules
5 millilitre Dried rosemary

Instructions

Heat oil in a pot and gently sauté the onion and garlic until soft.
Add the chopped bacon and fry until the bacon is starting to become crispy.
Add the chicken fillet and brown well on all sides.
Add the carrots and water, stir well and bring to the boil then reduce heat and allow to simmer for 20 minutes with the lid on, stirring occasionally.
Add the KNORR Stew Granules and the rosemary, stir well and allow to simmer for a further 5 minutes.
Serve with rice or creamy mashed potato.

Pumpkin Bean Stew

This is an easy crock pot meal for a chilly evening.


Ingredients

• 1 15 ounce can pureed pumpkin (or 2 cups cooked pumpkin)
• 1 15 ounce can chick peas (or 2 cups cooked)
• 1 15 ounce can pinto beans (or 2 cups cooked)
• 1 sweet onion, diced
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 2 teaspoons coriander
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground cloves
• 1 chili in adobo sauce, minced with seeds removed (for more heat, leave in all or part of the seeds)
• 1 tablespoon brown sugar
• salt and pepper, to taste
• 2 cups veggie broth
• sliced Haas avocado, optional

Directions

1. Toss everything except for the avocado into a crock pot and cook on high for 2 hours.

2. Serve topped with avocado and a little more diced onion. This is great on its own or over your favorite cooked grain.

Beef Stew with Sun-dried Tomatoes

Description

This hearty beef stew has an extra dimension of flavour with tasty sun-dried tomatoes. Cook this in your crock-pot all day and enjoy a warm, delicious meal as an end to a chilly fall or winter day.

Serves: 6

Preparation Time: 20 min

Cooking Time: 9 hr

Ingredients

• 1 cup sun-dried tomatoes, not oil-packed

• 1 1/2 pound beef stew meat

• 12 new potatoes, (1 1/2 pounds)

• 1 onion, in 8 wedges

• 8 ounce bag baby-cut carrots, (about 30)

• 2 cup water

• 1 1/2 teaspoon seasoned salt

• 1 bay leaf

• 1/4 cup water

• 2 tablespoon all-purpose flour

Instructions

1. Rehydrate tomatoes as directed on package; drain and coarsely chop. Mix tomatoes and remaining ingredients except 1/4 cup water and the flour in 3 1/2 to 4 quart Crock Pot. Cover and cook on low heat setting 8-9 hours or until vegetables and beef are tender.

2. Mix 1/4 cup water and the flour; gradually stir into beef mixture.

3. Cover and cook on High heat setting 10-15 minutes longer or until slightly thickened. Remove bay leaf.

Hearty Beef & Mushroom Stew

Hearty Beef & Mushroom Stew

Food that is good for the soul – sit back and relax while all the ingredients slow cook and the flavours infuse then serve with creamy mashed potato!

Serves 6 6 | Preparation Time: 30 minutes | Cooking Time: 105 minutes

Ingredients

• 45 millilitre Cooking oil
• 1 kilogram Stewing beef, cubed
• 2 Onions, chopped
• 4 Rashers bacon, diced
• 2 Cloves garlic, crushed
• 10 millilitre Robertsons Mixed Herbs
• 1½ cups Water
• 250 gram brown mushrooms, halved
• 60 millilitre KNORR Rich Beef & Tomato Soup

Instructions

1. In a large pot, heat oil and fry beef until brown. Remove and set aside.
2. Fry onions, bacon and garlic for 3 minutes.
3. Return beef to pot, add Robertsons Mixed Herbs and fry for 1 minute.
4. Add water and simmer for 60 minutes.
5. Add mushrooms and simmer for a further 25 minutes.
6. Mix the KNORR Rich Beef & Tomato Soup with a little water to form a smooth paste and stir into the stew. Simmer for 5 minutes and allow to thicken.
7. Serve with mashed potatoes.