Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 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
- 3-5 lb very lean pot roast(I prefer arm chuck)
- 1 large can whole tomatoes
- 2 cups chopped onions
- 2 cups chopped green bell peppers
- 1 cup chopped celery
- 1 tsp salt
- 1/2 tsp black pepper
- 2 cloves garlic, crushed or sliced
- Cheap red wine
Directions
Set aside 1 cup each of chopped onions and green peppers. Put the roast in a Dutch oven. Liquify tomatoes, juice included, in a blender and pour over the meat. Add remaining ingredients and enough wine to cover the everything. Cover and cook in a 350 degree oven for about 3 hours. Take the meat out and set aside. Add the remaining onions and peppers to the pan. Simmer on top of stove until cooked down to a fairly heavy consistancy (like spaghetti sauce). Meanwhile, shred the meat finely with your hands. Return the meat to the sauce. Serve over rice or noodles.
Category:Panamanian Recipes
Category:Panamanian Snacks