Recipes · Botswanan · Meat Dishes
Seswaa (Pounded Beef)
One serving has 421 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (245%), zinc (176%), selenium (79%), pyridoxine (62%), niacin (57%) and phosphorus (53%). Ready in 160 minutes.
- Preparation: 10 min
- Cooking: 150 min
- Makes: 1 serving (542 g)
- Difficulty: Easy
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: beef
Ingredients
- 200 g Beef chuck, raw
- 40 g Onions, raw
- 1.5 g Salt
- 0.5 g Black pepper
- 300 g Water
Method
- Place the beef, sliced onion, salt and pepper in a large pot and add the water.
- Bring to a boil, then reduce to a gentle simmer, cover, and cook for 2-2.5 hours, topping up water if it gets low, until the beef is extremely tender and falling apart.
- Uncover for the last 15 minutes and let most of the remaining liquid simmer away.
- Transfer the beef to a board and pound it with a pestle or two forks until shredded into fine strands, working in a little of the cooking liquid.
- Pile onto a plate and spoon over the reserved juices to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 421 kcal | 20% |
| Carbohydrates | 4.1 g | |
| Water | 467 mL | |
| Fiber | 0.81 g | 3% |
| Protein | 38.8 g | 81% |
| Tryptophan | 0.44 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.6 g | |
| Leucine | 3.1 g | |
| Lysine | 3.4 g | |
| Methionine | 1.1 g | |
| Cystine | 0.4 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1.3 g | |
| Fat | 27.9 g | |
| Monounsaturated | 13.6 g | |
| Polyunsaturated | 1.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1 g | |
| Saturated | 11.8 g | |
| Trans-Fats | 1.7 g | |
| Cholesterol | 132 mg | |
| Calcium | 44.8 mg | 4% |
| Copper | 0.2 mg | 22% |
| Iron | 4.4 mg | 24% |
| Magnesium | 45.9 mg | 15% |
| Manganese | 0.14 mg | 8% |
| Phosphorus | 374 mg | 53% |
| Potassium | 723 mg | 15% |
| Selenium | 43.6 µg | 79% |
| Sodium | 747 mg | |
| Zinc | 14.1 mg | 176% |
| Thiamin (vitamin B1) | 0.18 mg | 16% |
| Riboflavin (vitamin B2) | 0.35 mg | 32% |
| Niacin (vitamin B3) | 8 mg | 57% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 26% |
| Pyridoxine (vitamin B6) | 0.81 mg | 62% |
| Folate (vitamin B9) | 13.7 µg | 3% |
| Cobalamin (vitamin B12) | 5.9 µg | 245% |
| Choline | 132 mg | 31% |
| Vitamin A | 8.1 µg | 1% |
| Vitamin C | 3 mg | 4% |
| Vitamin D (D2 + D3) | 10 IU | 2% |
| Vitamin E | 0.33 mg | 2% |
| Vitamin K | 4 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
7.3 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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