Recipes · Cuban · Meat Dishes
Boliche (Cuban Stuffed Pot Roast)
One serving has 502 kcal and 46 g protein, and at least a fifth of a woman's daily need of cobalamin (134%), pyridoxine (126%), niacin (105%), zinc (89%), selenium (76%) and phosphorus (72%). Ready in 115 minutes.
- Preparation: 20 min
- Cooking: 95 min
- Makes: 1 serving (538 g)
- Difficulty: Hard
- Diets: Gluten-free, Dairy-free, High protein
- Contains: alcohol, beef, celery, pork, sulphite
Ingredients
- 160 g Beef top round, raw
- 25 g Chorizo, fresh (Mexican)
- 30 g Carrots, raw
- 40 g Onions, raw
- 30 g Bell pepper, green, raw
- 6 g Garlic, raw
- 40 g Tomato sauce, canned
- 15 g Wine, fortified, dry
- 1 g Cumin
- 1 g Oregano, dried
- 0.5 g Bay leaves
- 8 g Olive oil
- 1.2 g Salt
- 100 g Beef broth
- 80 g Potatoes, raw
Method
- Cut a deep pocket into the beef and stuff it with the diced chorizo (or Spanish-style chorizo) and half the garlic.
- Heat the oil in a heavy pot and sear the stuffed beef on all sides until deeply browned, then remove.
- In the same pot, cook the onion, bell pepper and remaining garlic until soft, then return the beef along with the tomato sauce, sherry, broth, cumin, oregano and bay leaf.
- Cover and braise on low heat for about 90 minutes, adding the potato and carrot for the last 40 minutes, until the beef is fork-tender and reaches at least 74 °C (165 °F) in the center.
- Rest the beef for 10 minutes, then slice, season the sauce with salt, and serve the slices with the vegetables and sauce spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 502 kcal | 24% |
| Carbohydrates | 30.3 g | |
| Water | 432 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 45.9 g | 96% |
| Tryptophan | 0.46 g | |
| Threonine | 1.9 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.4 g | |
| Lysine | 3.7 g | |
| Methionine | 1.1 g | |
| Cystine | 0.44 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.5 g | |
| Valine | 2 g | |
| Histidine | 1.4 g | |
| Fat | 21.3 g | |
| Monounsaturated | 11.6 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.2 g | |
| Saturated | 5.9 g | |
| Trans-Fats | 0.32 g | |
| Cholesterol | 115 mg | |
| Calcium | 111 mg | 11% |
| Copper | 0.32 mg | 36% |
| Iron | 7 mg | 39% |
| Magnesium | 71 mg | 23% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 503 mg | 72% |
| Potassium | 1,357 mg | 29% |
| Selenium | 42.1 µg | 76% |
| Sodium | 1,346 mg | |
| Zinc | 7.1 mg | 89% |
| Thiamin (vitamin B1) | 0.31 mg | 28% |
| Riboflavin (vitamin B2) | 0.57 mg | 52% |
| Niacin (vitamin B3) | 14.7 mg | 105% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 1.6 mg | 126% |
| Folate (vitamin B9) | 43.9 µg | 11% |
| Cobalamin (vitamin B12) | 3.2 µg | 134% |
| Choline | 153 mg | 36% |
| Vitamin A | 273 µg | 39% |
| Vitamin C | 49.6 mg | 66% |
| Vitamin D (D2 + D3) | 16.9 IU | 3% |
| Vitamin E | 2.7 mg | 18% |
| Vitamin K | 22.6 µg | 25% |
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
5 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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