Recipes · Portuguese · Stews
Cozido à Portuguesa
One serving has 897 kcal and 40 g protein, and at least a fifth of a woman's daily need of cobalamin (135%), zinc (97%), vitamin C (97%), vitamin K (97%), pyridoxine (86%) and niacin (82%). Ready in 210 minutes.
- Preparation: 30 min
- Cooking: 180 min
- Makes: 1 serving (541 g)
- Difficulty: Hard
- Diets: Dairy-free, High protein
- Contains: beef, gluten, pork, poultry
Ingredients
- 70 g Beef chuck, raw
- 40 g Pork belly, raw
- 60 g Chicken thighs, skin-on, raw
- 30 g Blood sausage
- 25 g Kielbasa
- 100 g Cabbage, green, raw
- 50 g Carrots, raw
- 50 g Turnips, raw
- 90 g Potatoes, raw
- 25 g Rice, white, long-grain
- 0.3 g Bay leaves
- 1 g Salt
Method
- Put the beef and pork belly in a large pot with the bay leaf, cover generously with water, bring to a boil, then skim off the foam and simmer for 1 hour.
- Add the chicken and simmer a further 30 minutes, until all the meats are tender and cooked through with no pink remaining.
- Add the blood sausage and sausage and simmer 15 minutes more.
- Lift out all the meats and keep warm; add the turnip and carrot to the broth and simmer 10 minutes, then add the cabbage and potatoes and cook a further 12-15 minutes until all the vegetables are tender.
- Meanwhile, cook the rice separately in a little of the flavorful broth until tender, about 15 minutes.
- Season the broth with the salt, then serve the meats, vegetables and rice together on a large platter, moistened with a little of the broth.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 897 kcal | 42% |
| Carbohydrates | 51.2 g | |
| Water | 385 mL | |
| Fiber | 7.1 g | 24% |
| Protein | 40 g | 83% |
| Tryptophan | 0.39 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.8 g | |
| Lysine | 2.8 g | |
| Methionine | 0.87 g | |
| Cystine | 0.45 g | |
| Phenylalanine | 1.5 g | |
| Tyrosine | 1.1 g | |
| Valine | 1.8 g | |
| Histidine | 1.1 g | |
| Fat | 59.2 g | |
| Monounsaturated | 26.7 g | |
| Polyunsaturated | 7.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.5 g | |
| Saturated | 21.1 g | |
| Trans-Fats | 0.7 g | |
| Cholesterol | 185 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.37 mg | 41% |
| Iron | 6.9 mg | 38% |
| Magnesium | 82.4 mg | 27% |
| Manganese | 0.77 mg | 43% |
| Phosphorus | 450 mg | 64% |
| Potassium | 1,331 mg | 28% |
| Selenium | 43.6 µg | 79% |
| Sodium | 1,031 mg | |
| Zinc | 7.8 mg | 97% |
| Thiamin (vitamin B1) | 0.65 mg | 59% |
| Riboflavin (vitamin B2) | 0.51 mg | 46% |
| Niacin (vitamin B3) | 11.5 mg | 82% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 39% |
| Pyridoxine (vitamin B6) | 1.1 mg | 86% |
| Folate (vitamin B9) | 138 µg | 34% |
| Cobalamin (vitamin B12) | 3.2 µg | 135% |
| Choline | 137 mg | 32% |
| Vitamin A | 443 µg | 63% |
| Vitamin C | 72.8 mg | 97% |
| Vitamin D (D2 + D3) | 28.4 IU | 5% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 86.9 µg | 97% |
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
3.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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