Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Chicken | 100g cooked | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Stew | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 11/2-2lbs of Beef for stew.
- 1/4 cup of flour for dredging.
- 2-3 Tablespoons of Oregano.
- 2-3 Tablespoons of "Adobo" (You can find the recipe on the Foundation page)
- 4-5 Tablespoons of "Sofrito" (You can find the recipe on the Foundation page)
- 4 Tablespoons of vegetable oil.
- 2 Tablespoons of tomato paste.
- 1 eight ounce can of tomato sauce.
- 1 twelve ounce can of Beef or Chicken broth
- 2-3 Potatoes peeled and quartered.
- 1 Carrot sliced into rings (Optional).
- 1-2 Bay leafs.
Directions
Season Stew beef with Adobo.
Lightly dredge stew meat in flour.
Heat oil in a large pot and brown meat.
Once the meat is nice and brown lower the flame add Sofrito and continue cooking for about 5-10 minutes.
Stir in tomato paste making sure to scrape the bottom of the pot.
Add the tomato sauce and broth.
Add Oregano bring up the heat to simmer.
This would be a good time to taste for seasoning if you feel it needs more add salt and pepper to taste.
Continue simmering for about 15-20 minutes.
Add Potatoes and Carrots and cook until fork tender the beef should be tender by this this time.
Remove Bay leaf from pot and discard.
You can serve this with white rice, Egg Noodles or Italian bread enjoy.
Category:Puerto Rican Recipes
Category:Puerto Rican Meat Dishes