Recipes · Portuguese · Stews
Chanfana
One serving has 447 kcal and 38 g protein, and at least a fifth of a woman's daily need of zinc (95%), riboflavin (86%), cobalamin (85%), copper (59%), phosphorus (55%) and niacin (52%). Ready in 200 minutes.
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- Preparation: 20 min
- Cooking: 180 min
- Makes: 1 serving (392 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein, Low carb
- Contains: alcohol, meat, pork, sulphite
Ingredients
- 180 g Goat meat, raw
- 150 g Wine, red
- 10 g Garlic, raw
- 40 g Onions, raw
- 0.5 g Bay leaves
- 10 g Lard
- 1 g Salt
- 0.2 g Black pepper
Method
- Cut the goat meat into large chunks and season with the salt and pepper.
- Melt the lard in a heavy pot and brown the meat well on all sides over medium-high heat, about 8 minutes.
- Add the sliced onion and garlic and cook 3-4 minutes, then pour in the red wine and add the bay leaf; the meat should be at least half covered by wine.
- Bring to a bare simmer, cover, and cook very slowly, over low heat or in a low oven at 150 °C (300 °F), for 2.5-3 hours, until the meat is completely tender and pulls apart easily.
- Check occasionally and top up with a little water if the liquid runs low.
- Remove the bay leaf and serve the meat with its rich wine sauce, traditionally with boiled potatoes or bread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 447 kcal | 21% |
| Carbohydrates | 11.5 g | |
| Water | 308 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 38.3 g | 80% |
| Tryptophan | 0.56 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.1 g | |
| Lysine | 2.8 g | |
| Methionine | 1 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.3 g | |
| Tyrosine | 1.1 g | |
| Valine | 2 g | |
| Histidine | 0.79 g | |
| Fat | 14.3 g | |
| Monounsaturated | 6.4 g | |
| Polyunsaturated | 1.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.2 g | |
| Saturated | 5.2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 112 mg | |
| Calcium | 68 mg | 7% |
| Copper | 0.53 mg | 59% |
| Iron | 6.3 mg | 35% |
| Magnesium | 25.4 mg | 8% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 386 mg | 55% |
| Potassium | 987 mg | 21% |
| Selenium | 17.8 µg | 32% |
| Sodium | 545 mg | |
| Zinc | 7.6 mg | 95% |
| Thiamin (vitamin B1) | 0.24 mg | 22% |
| Riboflavin (vitamin B2) | 0.95 mg | 86% |
| Niacin (vitamin B3) | 7.2 mg | 52% |
| Pantothenic acid (vitamin B5) | 0.16 mg | 3% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 19.3 µg | 5% |
| Cobalamin (vitamin B12) | 2 µg | 85% |
| Choline | 18.3 mg | 4% |
| Vitamin A | 1.6 µg | 0% |
| Vitamin C | 6.3 mg | 8% |
| Vitamin D (D2 + D3) | 10.2 IU | 2% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin K | 1.3 µg | 1% |
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
7.7 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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