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Beef and prune tagine International
Healthy Recipes Vol. 2

Nutritional Analysis

Source: Foodworks (version 10)

Total weight Protein Fibre
Ingredient Kcal Fat Carbohydrate Sugars (g) Iron (mg) Calcium (mg)
used in recipe (g) (g) (mg)
Yoghurt,commercial,greek,reduced fat 1 cup 233.9 19.5 5.5 21.6 21.6 0.28 416 5.2

Carrot,regular,fresh,unpeeled,raw 240g 84.4 1.4 0. 15.8 14.9 0.576 62 8.2

Onion,mature,brown,raw 120g 39.9 1.6 0 7 7 0.288 27.6 3.2
Ginger,fresh,raw 1 tsp 0.95 0 0 0.1 0 0.018 0.510 0.1

Herbs,coriander 65g 25.9 2 0.5 2.4 1.6 4.42 54.6 2.3

Steak,chuck,fully-trimmed,raw 500g 782.5 111.2 37.3 0 0 8.825 20.7 0
Salt,table,non-iodised 0.25 tsp 0 0 0 0 0 0 0 0

Pepper,black 1 tsp 4.7 0.2 0.1 0.7 0.165 7.531 0.4

Kirkland Signature Sunsweet Dried 100g 346.8 2.5 0.2 80 70 1.579 57.072 5
Plums Pitted Prunes

Spice,cinnamon 0.5 tsp 3.06 0.1 0 0.4 0 0.16 12.776 0.7

Stock,liquid,beef,reduced salt 1 L 48.8 2.2 1.8 4.5 0.9 0.497 34.124 0
Oil,olive,extra virgin 1 tb 162.6 0 18.4 0 0 0 0 0

Total 2330.9 1733.51 140.7 63.8 132.5 116 16.808 692.913 25.1

NOTE: If you’ve never cooked a savoury dish with prunes, you’ll be wondering why This recipe is suitable for freezing. Portion ~ ½ cup in containers (not pureed) to be
you haven’t once you taste this dish. It’s more delicious than you can imagine from defrosted in a few weeks’ time for a quick and easy meal (that’s healthy!).
the ingredient list. So, what are you waiting for? It’s time to grab a tin of prunes, fresh
coriander, ginger and dry cinnamon and get cooking. You won’t be disappointed.

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