Estimated Nutrition (whole recipe, rough)
Counts 11 of 15 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Potato | 1 medium (173g) baked | 161 |
| Date | 1 date (24g) medjool | 66 |
| Onion | 1 medium (110g) | 44 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Capers | 1 tbsp (9g) drained | 2 |
| Salt | 1 tsp (6g) | 0 |
| Coffee | not in our table | 0 |
| Taro | not in our table | 0 |
| Chayote | not in our table | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 lb boned rump roast
- 1/4 tsp salt
- 1/4 tsp coarsely ground black pepper
- 1 1/2 cup strong brewed coffee
- 1 cup no-salt-added beef broth
- 1/2 cup finely chopped onion
- 1/3 cup dry red wine
- 2 garlic cloves minced
- 1 cup diced peeled taro root
- OR
- 1 cup diced peeled potato
- 1 cup sliced mushrooms
- 1/4 cup whole pitted dates chopped
- 1 tbl capers
- 2 cup hot cooked long-grain rice
- 1/2 cup shredded chayote or yellow squash
Directions
Trim fat from beef, and cut into 1-inch cubes. Sprinkle with salt and pepper. Heat a large saucepan over medium-high heat. Add beef, and cook 5 minutes or until browned. Add coffee and next 4 ingredients (coffee through garlic), and bring to a boil. Cover, reduce heat, and simmer 45 minutes.
Add taro, mushrooms, dates, and capers; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Serve over rice; top with chayote.
Serving Size:1 1/4 cups stew, 1/2 cup rice, and 2 tablespoons chayote
Suggested Wine: Cabernet Sauvignon
NOTES : To make strong coffee, you can skip the brewing process by mixing a tablespoon of instant espresso granules with 1 1/2 cups of hot water.