Recipes · Brazilian · Grilled Dishes
Churrasco (Grilled Picanha)
One serving has 383 kcal and 40 g protein, and at least a fifth of a woman's daily need of cobalamin (220%), zinc (178%), selenium (102%), pyridoxine (62%), phosphorus (55%) and niacin (51%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (202 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef
Ingredients
- 200 g Beef sirloin cap, raw
- 1.8 g Salt
- 0.3 g Black pepper
Method
- Score the fat cap of the picanha in a crosshatch, then let the meat come to room temperature for 10 minutes.
- Season generously all over with the coarse salt and pepper.
- Grill fat-side down first over high heat for 5-6 minutes to render and crisp the fat, then turn and grill the other sides for 4-5 minutes each, until the internal temperature reaches at least 54 °C (130 °F) for medium-rare or higher to taste.
- Rest the meat for 5-8 minutes, then slice thinly against the grain, trimming away any excess unrendered fat, and serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 383 kcal | 18% |
| Carbohydrates | 0.19 g | |
| Water | 135 mL | |
| Fiber | 0.08 g | 0% |
| Protein | 39.8 g | 83% |
| Tryptophan | 0.45 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.8 g | |
| Methionine | 1.1 g | |
| Cystine | 0.41 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.5 g | |
| Valine | 2 g | |
| Histidine | 1.5 g | |
| Fat | 24.8 g | |
| Monounsaturated | 13 g | |
| Polyunsaturated | 0.81 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.71 g | |
| Saturated | 9.2 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 136 mg | |
| Calcium | 13.8 mg | 1% |
| Copper | 0.27 mg | 30% |
| Iron | 4.9 mg | 27% |
| Magnesium | 44.5 mg | 14% |
| Manganese | 0.04 mg | 2% |
| Phosphorus | 384 mg | 55% |
| Potassium | 656 mg | 14% |
| Selenium | 56.2 µg | 102% |
| Sodium | 858 mg | |
| Zinc | 14.3 mg | 178% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 7.2 mg | 51% |
| Pantothenic acid (vitamin B5) | 0 mg | 0% |
| Pyridoxine (vitamin B6) | 0.8 mg | 62% |
| Folate (vitamin B9) | 6 µg | 2% |
| Cobalamin (vitamin B12) | 5.3 µg | 220% |
| Choline | 0.03 mg | 0% |
| Vitamin A | 8.1 µg | 1% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 10 IU | 2% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 3.5 µg | 4% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
5.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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