Moroccan Beef With Artichokes

1. Heat the smen & oil in a pressure cooker. Fry the onion & beef until browned on all sides.

2. Add water & spices then seal with the lid & cook for 15 minutes (after it begins to hiss).

3. Release the pressure then open the cooker. Add the artichokes, lemon juice, sugar, flour & another 1/2 cup of water. Cook under pressure for additional 5 minutes.

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Nutrient	Quantity
Total fats	27.9443 g
Protein	3.7361 g
Carbohydrates	35.0888 g
Energy	392.0363 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2291 g
Water	699.6392 g
Aspartic acid	0.2852 g
Calcium, Ca	126.6212 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0002 g
Lutein + zeaxanthin	28.004 g
Fiber, total dietary	4.6498 g
Fatty acids, total saturated 22:0	0.035 g
Carotene, beta	22.072 g
Niacin	0.6543 mg
Vitamin A, RAE	1.6545 g
Arginine	0.3094 g
Riboflavin	0.0762 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total polyunsaturated 15:0	0.0003 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0045 g
Fatty acids, total saturated 20:1	0.0885 g
Glutamic acid	0.7204 g
Sodium, Na	23.417 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3447 g
Total lipid (fat)	27.9443 g
Manganese, Mn	0.6314 mg
Fructose	3.1785 g
Proline	0.0806 g
Fatty acids, total saturated 16:0	3.1917 g
Fatty acids, total saturated 8:0	0.0012 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0037 g
Sucrose	4.6067 g
Choline, total	16.801 mg
Sugars, total	12.4634 g
Serine	0.0854 g
Fatty acids, total saturated 10:0	0.0069 g
Fatty acids, total saturated 18:0	0.5517 g
Vitamin B-6	0.3463 mg
Selenium, Se	2.9724 g
Ash	1.4689 g
Fatty acids, total saturated 18:1 undifferentiated	19.6097 g
Pantothenic acid	0.4134 mg
Phenylalanine	0.0955 g
Copper, Cu	0.1745 mg
Betaine	0.3967 mg
Thiamin	0.1399 mg
Methionine	0.0206 g
Iron, Fe	2.2298 mg
Carbohydrate, by difference	35.0888 g
Phosphorus, P	91.445 mg
Folate, total	49.0647 g
Tocopherol, gamma	0.2995 mg
Lycopene	0.23 g
Alanine	0.0899 g
Valine	0.0921 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0017 g
Fatty acids, total saturated 18:2 undifferentiated	2.7732 g
Glycine	0.0906 g
Carotene, alpha	0.138 g
Glucose (dextrose)	4.6393 g
Fatty acids, total saturated 14:0	0.011 g
Zinc, Zn	0.6066 mg
Isoleucine	0.0623 g
Fatty acids, total saturated 12:0	0.0018 g
Fatty acids, total polyunsaturated	3.0042 g
Fatty acids, total saturated 14:1	0.0008 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	0.1205 g
Tocotrienol, alpha	0.0978 mg
Vitamin A, IU	39.1905 IU
Folate, DFE	49.0647 g
Tryptophan	0.0395 g
Vitamin C, total ascorbic acid	28.2545 mg
Phytosterols	95.218 mg
Galactose	0.0017 g
Fatty acids, total polyunsaturated 18:1 c	0.0094 g
Fatty acids, total saturated 20:0	0.1118 g
Fatty acids, total saturated 6:0	0.0001 g
Tyrosine	0.0708 g
Vitamin K (phylloquinone)	19.133 g
Fatty acids, total saturated	3.921 g
Histidine	0.0493 g
Fatty acids, total monounsaturated	20.0777 g
Threonine	0.0726 g
Folate, food	49.0647 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Cryptoxanthin, beta	1.5075 g
Vitamin E (alpha-tocopherol)	4.0623 mg
Magnesium, Mg	47.0615 mg
Lysine	0.115 g
Potassium, K	423.1343 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.023 g
Fluoride, F	2.8133 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Sugar	0.5 teaspoon	9.177	2.2954	0
Salt	1 teaspoon	0	0	0
Garlic powder	0.25 teaspoon	2.5653	0.5637	0.0057
Ghee	1 tablespoon	0	0	0
Lemon juice	2 tablespoons	6.71	2.1045	0.0732
Olive oil	2 tablespoons	238.68	0	27
Onion	2	88	20.548	0.22
black pepper	0.5 teaspoon	2.8865	0.7354	0.0375
Water	2 cups	0	0	0
flour	1 tablespoon	36.1425	7.9128	0.1402
cumin	1 teaspoon	7.875	0.929	0.4677
artichoke heart	1 package	0	0	0
beef stew meat	3.5	0	0	0