Rich, aromatic and slightly sweet – this Moroccan-inspired dish transforms humble braising steak into something deeply satisfying and full of flavour. Perfect for a cosy dinner for two.
Ingredients (serves 2):
- 2 braising steaks (approx. 400–500 g total)
- 1 medium red onion, thinly sliced
- 2 garlic cloves, minced
- 1 tsp ground cumin
- ½ tsp ground cinnamon
- ½ tsp ground coriander
- 1 tsp smoked paprika (or ras el hanout if you have it)
- Zest and juice of ½ orange
- 1–2 soft dried dates, finely chopped
- 1 tbsp tomato purée
- 200 ml beef or vegetable stock
- 1 tbsp olive oil
- Salt and pepper, to taste
- Optional toppings: fresh mint, natural yoghurt, sesame seeds or chopped nuts (almonds/pistachios)
Method:
- Sear the beef: Heat the olive oil in a deep pan or Dutch oven. Brown the steaks for 2 minutes on each side until golden, then remove and set aside.
- Sauté the base: In the same pan, soften the onion and garlic for about 5 minutes. Stir in the cumin, cinnamon, coriander, and paprika. Cook for another minute until fragrant.
- Build the sauce: Add the tomato purée, chopped dates, orange zest and juice. Stir well, then pour in the stock. Bring to a simmer.
- Braise: Return the beef to the pan, cover, and simmer gently for 1.5 to 2 hours until the meat is tender and the sauce is rich. Alternatively, place the covered pan in the oven at 160°C (fan 140°C) for 2 hours.
- Finish: Uncover and simmer for a few more minutes to thicken the sauce slightly. Season to taste.
To serve:
- With hot honey flatbread, couscous, or roasted sweet potatoes
- Add a spoonful of Greek yoghurt and a sprinkle of fresh mint or toasted nuts for contrast
- A little harissa or chilli flakes if you enjoy a bit of heat
Why it’s great for women 40+:
This dish combines high-quality protein with anti-inflammatory spices and iron-rich beef, ideal for energy and muscle maintenance. Dates offer natural sweetness and fibre, while the cinnamon and orange bring warmth and balance without relying on sugar or heavy starches.
Nutrition Information (per serving):
- Calories: ~485 kcal
- Protein: 40–45 g
- Fat: 20 g
- Saturated fat: 6 g
- Carbohydrates: 32 g
- Sugars (natural): 12 g
- Fibre: 4 g
Vitamins & Minerals (per serving, estimated):
- Iron: 4.2 mg (30% RDA) — from beef and dates
- Vitamin B12: 2.5 µg (100% RDA) — from beef
- Zinc: 6.3 mg (63% RDA) — supports immune health
- Selenium: 30 µg (55% RDA) — antioxidant support
- Vitamin C: 22 mg (25% RDA) — from orange
- Vitamin A: 180 µg (20% RDA) — from spices and yoghurt
- Magnesium: 65 mg (15% RDA) — from dates and herbs
- Calcium: 110 mg (11% RDA) — from yoghurt and flatbread
- Potassium: 780 mg (22% RDA) — supports blood pressure and hydration