Recipes · Mexican · Meat Dishes
Barbacoa
One serving has 418 kcal and 37 g protein, and at least a fifth of a woman's daily need of cobalamin (223%), zinc (161%), selenium (75%), pyridoxine (75%), niacin (62%) and phosphorus (54%). Ready in 265 minutes.
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- Preparation: 40 min
- Cooking: 225 min
- Makes: 1 serving (320 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef, celery, sulphite
Ingredients
- 180 g Beef chuck, raw
- 4 g Chilies, dried red
- 3 g Ancho chilies, dried
- 10 g Garlic, raw
- 1 g Cumin
- 0.5 g Oregano, dried
- 0.3 g Bay leaves
- 10 g Vinegar, cider
- 100 g Beef broth
- 10 g Lime juice
- 0.8 g Salt
Method
- Toast the dried chilies in a dry pan for 1-2 minutes, then soak in hot water for 15 minutes until soft.
- Blend the softened chilies with the garlic, cumin, oregano, vinegar and a splash of their soaking water into a smooth paste.
- Rub the paste all over the beef chuck and let it marinate for at least 30 minutes.
- Place the beef and beef broth in a heavy pot with a tight lid (or wrap tightly in foil), add the bay leaf, and cook at 150 °C (300 °F) for 3.5-4 hours until it shreds easily with a fork.
- Shred the meat, discarding the bay leaf, and stir it through the cooking juices left in the pot.
- Season with the salt and lime juice and serve hot with tortillas.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 418 kcal | 20% |
| Carbohydrates | 9.6 g | |
| Water | 242 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 37.3 g | 78% |
| Tryptophan | 0.41 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.6 g | |
| Histidine | 1.1 g | |
| Fat | 26.1 g | |
| Monounsaturated | 12.5 g | |
| Polyunsaturated | 1.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.3 g | |
| Saturated | 10.8 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 119 mg | |
| Calcium | 71.4 mg | 7% |
| Copper | 0.2 mg | 22% |
| Iron | 5.8 mg | 32% |
| Magnesium | 52.3 mg | 17% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 375 mg | 54% |
| Potassium | 878 mg | 19% |
| Selenium | 41.5 µg | 75% |
| Sodium | 828 mg | |
| Zinc | 12.9 mg | 161% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.46 mg | 42% |
| Niacin (vitamin B3) | 8.7 mg | 62% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 27% |
| Pyridoxine (vitamin B6) | 0.97 mg | 75% |
| Folate (vitamin B9) | 14.6 µg | 4% |
| Cobalamin (vitamin B12) | 5.4 µg | 223% |
| Choline | 126 mg | 30% |
| Vitamin A | 93 µg | 13% |
| Vitamin C | 7.7 mg | 10% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 0.57 mg | 4% |
| Vitamin K | 10.4 µg | 12% |
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
6.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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