In a Dutch Oven

Moroccan Lamb Stew with Prunes & Cinnamon

2 tablespoons all-purpose flour

½ teaspoon salt

¼ teaspoon black pepper

1 pound boneless lamb shoulder, trimmed and cut into 1-inch chunks

1 tablespoon olive oil

1 cup reduced-sodium vegetable or chicken broth

1 red onion, thinly sliced

1 (3-inch) cinnamon stick

1 garlic clove, minced

¾ teaspoon cumin seeds

1 (14½-ounce) can diced tomatoes

½ cup pitted prunes, chopped

3 tablespoons chopped fresh mint

2 cups hot cooked whole wheat couscous

1  Mix together flour, ¼ teaspoon of salt, and ¹⁄8 teaspoon of pepper on sheet of wax paper; sprinkle all over lamb. Heat oil in medium Dutch oven over medium heat. Add lamb, in batches, and cook until browned on all sides, about 5 minutes per batch; transfer to plate.

2  Stir broth and onion into Dutch oven and bring to boil. Cook, stirring constantly and scraping up browned bits from bottom of pan, until onion is softened, about 5 minutes. Stir in cinnamon stick, garlic, and cumin; cook, stirring constantly, until fragrant, about 30 seconds.

3  Stir lamb, tomatoes, prunes, and remaining ¼ teaspoon salt and teaspoon pepper into pot. Simmer, covered, stirring occasionally, until lamb is fork-tender, about 45 minutes. Stir in mint; remove and discard cinnamon stick. Serve over couscous.

PER SERVING (1 cup stew and ½ cup couscous): 367 Cal, 12 g Total Fat, 3 g Sat Fat, 68 g Trans Fat, 68 mg Chol, 607 mg Sod, 40 g Carb, 11 g Sugar, 5 g Fib, 25 g Prot, 61 mg Calc.

FYI  Another easy way to coat the lamb with the seasoned flour is to put the lamb into a large zip-close plastic bag and add the seasoned flour. Seal the bag and shake it vigorously until the lamb is evenly coated.

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