Sudado de Costillas de Res (Colombian Beef Short Ribs Stew)

Gluten Free
Dairy Free
Health score
33%
Sudado de Costillas de Res (Colombian Beef Short Ribs Stew)
45 min.
6
389kcal

Suggestions

Ingredients

  • teaspoon achiote powder 
  •  bay leaves 
  • cup beef broth 
  • pound cassava peeled cut into pieces
  • 0.5 cup cilantro leaves fresh chopped
  • cloves garlic mashed
  • tablespoon ground cumin 
  • servings olive oil 
  • cup onion chopped
  •  potatoes peeled cut into pieces
  •  bell pepper red chopped
  • servings salt and pepper 
  •  scallions chopped
  • rib short bone-in
  • cups water 

Equipment

  • food processor
  • frying pan
  • pot
  • slow cooker

Directions

  1. Season the short ribs with salt and pepper.
  2. Add some olive oil to a large pot over high heat.
  3. Add the short ribs to the pot and brown for about 2 minutes per side.While the short ribs are browning, place the onions, garlic, scallions and red bell pepper in the food processor.When the short ribs are brown on all sides, add the onion mixture, cumin, achiote, bay leaves and hogao. Stir well and cook for 5 minutes more.
  4. Add the beef broth and water.Cover the pan and reduce the heat to medium-low and cook for about 3 hours. Check often during the cooking process and add more water, if necessary.dd the potatoes and yuca. Cook for about 30 minutes more.
  5. Add the fresh cilantro and serve with white rice on the side.Directions using a slow cooker:Follow step 1 and 2 of using a regular pot.
  6. Transfer the short ribs to the slow cooker.
  7. Add the onion mixture, cumin, achiote, bay leaves and hogao. Stir well and cook for 5 minutes more.
  8. Add the beef broth.Cover and cook on HIGH for 6 hours. About one hour before the dish is done, add the potatoes and yuca.
  9. Add the fresh cilantro and serve with white rice on the side.

Nutrition Facts

Calories389kcal
Protein6.45%
Fat34.14%
Carbs59.41%

Properties

Glycemic Index
50.5
Glycemic Load
36.03
Inflammation Score
-8
Nutrition Score
17.872608651286%

Flavonoids

Apigenin
0.02mg
Luteolin
0.14mg
Isorhamnetin
1.34mg
Kaempferol
1.43mg
Myricetin
0.03mg
Quercetin
8.04mg

Nutrients percent of daily need

Calories:388.97kcal
19.45%
Fat:15.05g
23.15%
Saturated Fat:2.24g
14.02%
Carbohydrates:58.91g
19.64%
Net Carbohydrates:53.17g
19.33%
Sugar:4.59g
5.1%
Cholesterol:0.59mg
0.2%
Sodium:669.86mg
29.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.4g
12.79%
Vitamin C:73.33mg
88.89%
Manganese:0.66mg
32.82%
Vitamin K:34.41µg
32.77%
Vitamin B6:0.62mg
31.07%
Potassium:1005.12mg
28.72%
Fiber:5.75g
22.98%
Vitamin E:2.6mg
17.36%
Vitamin B3:3.45mg
17.26%
Folate:65.93µg
16.48%
Vitamin A:818.81IU
16.38%
Magnesium:63.02mg
15.75%
Vitamin B1:0.22mg
14.68%
Iron:2.6mg
14.47%
Phosphorus:142.66mg
14.27%
Copper:0.28mg
13.96%
Vitamin B2:0.15mg
8.6%
Calcium:65.52mg
6.55%
Vitamin B5:0.65mg
6.47%
Zinc:0.92mg
6.16%
Selenium:2.42µg
3.46%
Vitamin B12:0.12µg
1.97%