Beef Stew with Cuban Coffee Gravy

Gluten Free
Dairy Free
Health score
36%
Beef Stew with Cuban Coffee Gravy
45 min.
4
411kcal

Suggestions

Ingredients

  • cup no-salt-added beef broth 
  • tablespoon capers 
  • 0.5 cup chayote squashes shredded yellow
  • cups rice long-grain hot cooked
  • 0.3 cup dates whole pitted chopped
  • 0.3 cup cooking wine dry red
  •  garlic cloves minced
  • 0.3 teaspoon coarsely ground pepper black
  • cup mushrooms sliced
  • 0.5 cup onion finely chopped
  • pound boned rump roast 
  • 0.3 teaspoon salt 
  • 1.5 cups strong coffee decoction brewed
  • cup taro diced peeled

Equipment

  • sauce pan

Directions

  1. Trim fat from beef, and cut into 1-inch cubes.
  2. Sprinkle with salt and pepper.
  3. Heat a large saucepan over medium-high heat.
  4. Add beef, and cook 5 minutes or until browned.
  5. Add coffee and next 4 ingredients (coffee through garlic), and bring to a boil. Cover, reduce heat, and simmer 45 minutes.
  6. Add taro, mushrooms, dates, and capers; bring to a boil. Cover, reduce heat, and simmer 20 minutes.
  7. Serve over rice; top with chayote.

Nutrition Facts

Calories411kcal
Protein34.33%
Fat23.79%
Carbs41.88%

Properties

Glycemic Index
92.6
Glycemic Load
31.48
Inflammation Score
-5
Nutrition Score
22.66391268243%

Flavonoids

Cyanidin
0.16mg
Petunidin
0.66mg
Delphinidin
0.84mg
Malvidin
5.25mg
Peonidin
0.37mg
Catechin
1.54mg
Epigallocatechin
0.04mg
Epicatechin
2.17mg
Luteolin
0.01mg
Isorhamnetin
1.01mg
Kaempferol
2.76mg
Myricetin
0.13mg
Quercetin
8.53mg

Nutrients percent of daily need

Calories:410.54kcal
20.53%
Fat:10.32g
15.88%
Saturated Fat:3.37g
21.09%
Carbohydrates:40.89g
13.63%
Net Carbohydrates:37.83g
13.76%
Sugar:7.63g
8.48%
Cholesterol:85.56mg
28.52%
Sodium:616.46mg
26.8%
Alcohol:2.1g
100%
Alcohol %:0.62%
100%
Caffeine:35.55mg
11.85%
Protein:33.52g
67.04%
Selenium:45.79µg
65.42%
Vitamin B6:1.08mg
54.12%
Vitamin B3:10.44mg
52.21%
Vitamin B12:2.61µg
43.51%
Zinc:6.24mg
41.63%
Phosphorus:377.09mg
37.71%
Manganese:0.64mg
32.16%
Potassium:918.19mg
26.23%
Vitamin B2:0.44mg
26.06%
Iron:3.51mg
19.51%
Copper:0.37mg
18.53%
Vitamin B5:1.74mg
17.39%
Vitamin C:13.67mg
16.57%
Magnesium:64.18mg
16.05%
Vitamin B1:0.21mg
14.23%
Fiber:3.06g
12.23%
Folate:39.75µg
9.94%
Vitamin E:1.09mg
7.3%
Calcium:60.34mg
6.03%
Vitamin K:3.21µg
3.06%
Vitamin A:52.91IU
1.06%
Source:My Recipes