Recipes · American · Stews
Kentucky Burgoo
One serving has 512 kcal and 41 g protein, and at least a fifth of a woman's daily need of cobalamin (116%), thiamin (106%), zinc (102%), pyridoxine (92%), niacin (78%) and selenium (77%). Ready in 115 minutes.
- Preparation: 20 min
- Cooking: 95 min
- Makes: 1 serving (641 g)
- Difficulty: Medium
- Diets: Gluten-free, Dairy-free, High protein
- Contains: beef, celery, pork, poultry
Ingredients
- 70 g Beef chuck, raw
- 60 g Chicken thighs, boneless, skinless, raw
- 40 g Pork shoulder, raw
- 70 g Potatoes, raw
- 50 g Corn kernels, canned
- 50 g White beans, canned
- 40 g Cabbage, green, raw
- 100 g Tomatoes, canned, diced
- 30 g Onions, raw
- 30 g Carrots, raw
- 100 g Beef broth
- 0.2 g Bay leaves
- 0.3 g Black pepper
- 0.4 g Salt
Method
- Combine the beef, chicken, pork, beef broth, canned tomatoes, onion, carrots and bay leaf in a large pot and bring to a simmer.
- Cover and cook gently for about 1 hour, skimming any foam, until the meats are tender enough to fall apart.
- Lift out the meats, discard the bay leaf, and shred or dice the meat; return it to the pot.
- Add the potatoes and simmer for 15 minutes.
- Stir in the cabbage, corn and butter beans and simmer uncovered for 20 minutes, stirring often, until thick.
- Season with the salt and pepper and serve hot in deep bowls.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 512 kcal | 24% |
| Carbohydrates | 41.9 g | |
| Water | 531 mL | |
| Fiber | 9.3 g | 31% |
| Protein | 41.4 g | 86% |
| Tryptophan | 0.46 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3.2 g | |
| Lysine | 3.4 g | |
| Methionine | 1 g | |
| Cystine | 0.48 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 1.9 g | |
| Histidine | 1.3 g | |
| Fat | 20.9 g | |
| Monounsaturated | 9.2 g | |
| Polyunsaturated | 2.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.9 g | |
| Saturated | 7.7 g | |
| Trans-Fats | 0.6 g | |
| Cholesterol | 131 mg | |
| Calcium | 140 mg | 14% |
| Copper | 0.42 mg | 47% |
| Iron | 5.8 mg | 32% |
| Magnesium | 107 mg | 34% |
| Manganese | 0.7 mg | 39% |
| Phosphorus | 479 mg | 68% |
| Potassium | 1,545 mg | 33% |
| Selenium | 42.2 µg | 77% |
| Sodium | 1,084 mg | |
| Zinc | 8.2 mg | 102% |
| Thiamin (vitamin B1) | 1.2 mg | 106% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 10.9 mg | 78% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 1.2 mg | 92% |
| Folate (vitamin B9) | 108 µg | 27% |
| Cobalamin (vitamin B12) | 2.8 µg | 116% |
| Choline | 137 mg | 32% |
| Vitamin A | 282 µg | 40% |
| Vitamin C | 46.3 mg | 62% |
| Vitamin D (D2 + D3) | 32.1 IU | 5% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 43.2 µg | 48% |
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
3.5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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