Muchacho con Melao de Panela (Beef with Cane Sugar Syrup)

Gluten Free
Dairy Free
Health score
23%
Muchacho con Melao de Panela (Beef with Cane Sugar Syrup)
45 min.
8
334kcal

Suggestions

Ingredients

  •  bay leaves 
  • tablespoons thyme leaves fresh
  •  garlic cloves minced
  •  green onions diced
  • tablespoon ground cumin 
  • tablespoons oil 
  • cup onion finely chopped
  • tablespoon oregano fresh
  • 0.3 cup melao de panela 
  • pounds top round beef roast boneless
  • servings salt and pepper 
  • cups water 
  • tablespoons vinegar white
  • tablespoons mustard yellow

Equipment

  • food processor
  • pot
  • blender

Directions

  1. Place the beef in a non-reactive dish.
  2. Place the white vinegar, ground cumin, mustard, onion, scallions, salt and pepper in the blender or food processor.Rub the onion mixture all over the beef.
  3. Let it rest for 2 to 3 days in the fridge.
  4. Heat the oil in a large pot and place the beef and brown, searing it on both sides.
  5. Add the water, bay leaves, thyme and oregano. Bring to a boil, then reduce the heat and simmer about 3 hours or until the meat is very tender.Take the beef from the pot.
  6. Add the melao to the pot and mix with the cooking water that is left in the pot from the beef.
  7. Mix well and cook for about 2 minutes over low heat.
  8. Place the sauce in a blender and blend until smooth and pour on top of the beef.
  9. Serve over white rice.

Nutrition Facts

Calories334kcal
Protein47.7%
Fat39.14%
Carbs13.16%

Properties

Glycemic Index
28.25
Glycemic Load
0.79
Inflammation Score
-9
Nutrition Score
22.073478398116%

Flavonoids

Apigenin
0.02mg
Luteolin
0.4mg
Isorhamnetin
1mg
Kaempferol
0.22mg
Myricetin
0.04mg
Quercetin
4.74mg

Nutrients percent of daily need

Calories:334.2kcal
16.71%
Fat:14.13g
21.74%
Saturated Fat:3.33g
20.81%
Carbohydrates:10.7g
3.57%
Net Carbohydrates:9.43g
3.43%
Sugar:7.47g
8.3%
Cholesterol:105.46mg
35.15%
Sodium:359.12mg
15.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.75g
77.5%
Selenium:49.58µg
70.83%
Vitamin B6:1.18mg
59.18%
Vitamin B3:11.68mg
58.38%
Vitamin B12:3.15µg
52.45%
Zinc:7.28mg
48.5%
Phosphorus:389.12mg
38.91%
Iron:4.72mg
26.22%
Vitamin K:22.33µg
21.27%
Potassium:670.22mg
19.15%
Vitamin B2:0.3mg
17.56%
Magnesium:54.12mg
13.53%
Vitamin B1:0.19mg
12.8%
Copper:0.22mg
11.03%
Vitamin E:1.63mg
10.84%
Manganese:0.2mg
9.92%
Vitamin B5:0.81mg
8.1%
Folate:32.23µg
8.06%
Calcium:74.92mg
7.49%
Vitamin C:4.82mg
5.85%
Fiber:1.26g
5.05%
Vitamin A:128.46IU
2.57%