This simplified version of a  tagine is a breeze to put together. Cooked slowly, the meat takes on the amazing flavours of the fruit and spices and comes with the added benefit of calcium, iron, magnesium and zinc plus a hefty dose of protein. Serves 6,

Beef with prunes and apricots

INGREDIENTS: 

• 750gms (1.5lbs) oyster blade steak
• ½ cup of prunes, pitted
• ½ cup dried apricots
• some plain flour, seasoned with salt and pepper
• 2 medium onions, sliced
• ½ cup raw almonds, skinned
• 1 tbsp of brown sugar
• 1 tspn ground cumin
• 2 tspns ground coriander
• 1 tbsp of vinegar
• 2 tsp of soy sauce
• 1 cup of beef stock
• ½ cup red wine

METHOD:

1. Remove any excess fat from the meat and cut it into 3 cm squares. Dredge the meat with the seasoned flour.
2. Grease an oven-proof dish and layer the meat, prunes, figs, apricots and onions. Sprinkle each layer with some brown sugar.
3. In a separate bowl, mix together the vinegar, soy sauce, and red wine. Stir in the beef stock.
4. Pour the mixture into the dish with the meat.
5. Cover the dish tightly.
6. Bake in a moderate 180°C oven for about 1.5 to 2 hours.
7. Serve with steamed rice or couscous and vegetables of your choice.