Recipes · Guatemalan · Stews
Hilachas
One serving has 323 kcal and 44 g protein, and at least a fifth of a woman's daily need of cobalamin (120%), pyridoxine (113%), niacin (101%), zinc (86%), selenium (72%) and phosphorus (67%). Ready in 115 minutes.
- Preparation: 15 min
- Cooking: 100 min
- Makes: 1 serving (475 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, celery
Ingredients
- 170 g Beef top round, raw
- 60 g Tomatoes, raw
- 30 g Tomatillos, raw
- 3 g Chilies, dried red
- 60 g Potatoes, raw
- 25 g Onions, raw
- 6 g Garlic, raw
- 120 g Beef broth
- 0.5 g Cumin
- 0.6 g Salt
Method
- Simmer the beef in the beef broth topped up with water for 1.5-2 hours until very tender, then lift it out and shred it into long threads (hilachas means 'rags' or 'threads') along the grain; keep the broth.
- Soak the dried chili in hot water for 10 minutes to soften, then blend it with the tomato, tomatillo, onion and garlic until smooth.
- Pour the blended sauce into a pot and simmer for 10 minutes to cook out the raw flavor.
- Add the shredded beef, diced potato, cumin and about 200 ml of the reserved broth and simmer for 20-25 minutes until the potato is tender.
- Season with the salt and serve hot with rice or tortillas.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 323 kcal | 15% |
| Carbohydrates | 21.3 g | |
| Water | 398 mL | |
| Fiber | 4 g | 14% |
| Protein | 44.4 g | 92% |
| Tryptophan | 0.47 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.5 g | |
| Lysine | 3.9 g | |
| Methionine | 1.1 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.5 g | |
| Valine | 2.1 g | |
| Histidine | 1.5 g | |
| Fat | 7.6 g | |
| Monounsaturated | 3.2 g | |
| Polyunsaturated | 0.77 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.64 g | |
| Saturated | 2.8 g | |
| Trans-Fats | 0.31 g | |
| Cholesterol | 105 mg | |
| Calcium | 67.4 mg | 7% |
| Copper | 0.25 mg | 28% |
| Iron | 5.7 mg | 32% |
| Magnesium | 57.7 mg | 19% |
| Manganese | 0.4 mg | 22% |
| Phosphorus | 472 mg | 67% |
| Potassium | 1,188 mg | 25% |
| Selenium | 39.4 µg | 72% |
| Sodium | 787 mg | |
| Zinc | 6.9 mg | 86% |
| Thiamin (vitamin B1) | 0.22 mg | 20% |
| Riboflavin (vitamin B2) | 0.5 mg | 45% |
| Niacin (vitamin B3) | 14.1 mg | 101% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 1.5 mg | 113% |
| Folate (vitamin B9) | 35.8 µg | 9% |
| Cobalamin (vitamin B12) | 2.9 µg | 120% |
| Choline | 133 mg | 31% |
| Vitamin A | 72.1 µg | 10% |
| Vitamin C | 28.3 mg | 38% |
| Vitamin D (D2 + D3) | 1.7 IU | 0% |
| Vitamin E | 0.97 mg | 6% |
| Vitamin K | 15 µg | 17% |
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
5.1 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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