Ingredients:
- 1 1/2-2 lbs ground chuck or 1 1/2-2 lbs pork shoulder , trim excess fat cut into 1 to 1 . 5 inch cubes, you want meat with a good fat content , as no fat mea
- 8 garlic cloves, minced (you won'tsp taste the garlic, it just adds marvelous depth to the flavor, and is also very healthy)
- flour or masa harina
Directions:
- Put two-three T's of either flour or masa harina in a plastic bag with generous salt and pepper; dredge the meat.
- Heat oil (I use grape seed oil - it takes a high heat and is healthy) or lard to med high in either a cast iron pan or dutch oven large enough to hold the dish, and brown the meat in batches, removing to a plate when nicely browned.
- Reduce heat to low and add some oil if needed. Soften the onion - 4-5 minutes. Do not brown it - just color it.
- Put all ingredients in the dutch oven or a pot. Keep the residue in which you browned the meat and softened the onions - it has become a sort of roux and will nicely thicken the stew.
- Bring to a boil, immediately reduce to simmer. Cover and simmer one hour, until the meat is very, very tender. Don't over cook. After 15 minutes of simmer, add salt to taste.
- Serve in bowls with good french bread or cornbread. If you want it hotter, add the minced peppers to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 468.4 Kcal (1961 kJ) | ||
| Calories from fat | 137.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.33g | 24% | |
|---|---|---|---|
| Cholesterol | 131.83mg | 44% | |
| Sodium | 485.75mg | 20% | |
| Potassium | 1056.83mg | 22% | |
| Total Carbs | 38.15g | 13% | |
| Sugars | 12.63g | 51% | |
| Dietary Fiber | 1.24g | 5% | |
| Protein | 59.23g | 118% | |
| Vitamin C | 578.9mg | 965% | |
| Iron | 4.6mg | 26% | |
| Calcium | 69.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 66.89 Kcal (280 kJ) | ||
| Calories from fat | 19.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.19g | 24% | |
|---|---|---|---|
| Cholesterol | 18.83mg | 44% | |
| Sodium | 69.37mg | 20% | |
| Potassium | 150.92mg | 22% | |
| Total Carbs | 5.45g | 13% | |
| Sugars | 1.8g | 51% | |
| Dietary Fiber | 0.18g | 5% | |
| Protein | 8.46g | 118% | |
| Vitamin C | 82.7mg | 965% | |
| Iron | 0.7mg | 26% | |
| Calcium | 9.9mg | 7% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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