The Essential Diabetes Cookbook
by Antony Thompson
This is the giant of North African cooking: a meat and vegetable stew served with a big bowl of steaming couscous, which traditionally is cooked above the simmering stew. The stew would normally include merguez, a grilled spicy sausage, but in the interest of your health I've made it optional. To serve, present the broth, meat, and vegetables together in one central serving dish and the couscous in another dish, and let everyone help themselves.
• 7 oz lean lamb, diced
• 3 boneless, skinless chicken thighs, each cut into 3 pieces
• 2 onions, cut in chunks
• 4 garlic cloves, crushed
• 2 quarts chicken or lamb stock
• 2 Merguez sausages (optional)
• pinch of salt
• 1 teaspoon freshly ground black pepper
• pinch of saffron
• 1 teaspoon ground cinnamon
• 1 teaspoon ground coriander
• 1/2 teaspoon ground ginger
• 1 (14-oz) can chopped tomatoes
• 12 new potatoes, halved
• 2 carrots, halved lengthwise
• 2 turnips, quartered
• 1 (14-oz) can chickpeas, drained
• 3 zucchini, each cut into 4 pieces
• 2 celery ribs, cut into 3/4in pieces
• 1/4 cup golden raisins
• 1 tablespoon harissa chile paste
• plain couscous, to serve
1. Place the lamb and chicken in a large saucepan and add the onions, garlic, stock, salt, pepper, saffron, cinnamon, coriander, and ginger. Bring to a boil, cover, reduce the heat, and simmer for 1 hour.
2. Add the tomatoes, potatoes, carrots, turnips, and chickpeas, then cover and simmer for 30 minutes.
3. Preheat the oven to 360°F, then roast the sausages for 15 minutes, turning regularly until golden.
4. Add the zucchini, celery, and golden raisins to the stew and cook for another 20 minutes.
5. With a ladle, remove a little of the broth and combine with the harissa to make a hot liquid condiment, which should be served separately. Check the seasoning of the stew and serve with plain couscous and the sausages cut into bite-sized pieces.
Amount per portion: Energy 574 cals, Protein 54.7g, Fat 17.3g, Saturated fat 5.8g, Carbohydrate 53.7g, Total sugars 21.1g, Fiber 10.6g, Salt 2.97g, Sodium 1172mg