rich flavors with our traditional Sancocho recipe. This hearty stew combines beef, chicken, pork,and root vegetables, highlighting the island's vibrant cuisine.

Here's a recipe for Sancocho, a delicious and hearty stew from Puerto Rico:

Ingredients:

  - 1 lb beef stew meat, cut into chunks

  - 1 lb chicken pieces (bone-in)

  - 1 lb pork ribs or pork belly, cut into chunks

  - 1 large onion, chopped

  - 3-4 garlic cloves, minced

  - 2 green bell peppers, chopped

  - 1 red bell pepper, chopped

  - 1 bunch cilantro, chopped

  - 1 bunch green onions, chopped

  - 2 tomatoes, chopped

  - 2 carrots, peeled and sliced

  - 1 lb yuca (cassava), peeled and cut into chunks

  - 1 lb ñame (yam), peeled and cut into chunks

  - 1 lb batata (sweet potato), peeled and cut into chunks

  - 2 green plantains, peeled and sliced

  - 1 tsp oregano

  - 1 tsp cumin

  - Salt and pepper to taste

  - Water

  - Olive oil

Instructions:

1- Season the beef, chicken, and pork with salt and pepper.

2- In a large pot, heat some olive oil over medium-high heat. Brown the meats in batches and set aside.

3- In the same pot, add more olive oil if needed and sauté the onions, garlic, and bell peppers until softened.

4- Add the tomatoes, cilantro, green onions, oregano, and cumin. Cook for another 2-3 minutes.

5- Return the meats to the pot and add enough water to cover everything.

6- Bring to a boil, then reduce heat to low and simmer for about 1 hour, or until the meats are tender.

7- Add the carrots, yuca, ñame, and batata. Simmer for another 15-20 minutes.

8- Finally, add the plantains and simmer for another 10-15 minutes, or until all the vegetables are tender.

9- Season with salt and pepper to taste.

10- Serve hot, garnished with additional cilantro and green onions if desired. Enjoy your delicious Puerto Rican Sancocho!

Nutritional Values:

Here are the approximate nutritional values for the ingredients used in the Sancocho recipe:

Beef stew meat (1 lb):

  - Calories: 840

  - Protein: 80g

  - Fat: 56g

  - Carbohydrates: 0g

benefits: are rich in protein, which is essential for muscle repair and growth, as well as overall body function.

Chicken pieces, bone-in (1 lb):

  - Calories: 880

  - Protein: 88g

  - Fat: 56g

  - Carbohydrates: 0g

benefits: are rich in protein, which is essential for muscle repair and growth, as well as overall body function.

Pork ribs or pork belly (1 lb):

Calories: 1400

Protein: 64g

Fat: 120g

Carbohydrates: 0g

benefits:

  - Protein (80g): Essential for muscle repair and growth, helps maintain healthy skin, hair, and nails.

  - Iron: Important for transporting oxygen in the blood, preventing anemia.

  - Vitamin B12: Crucial for nerve function and the production of DNA and red blood cells.

Onion (1 large):

  - Calories: 60

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 14g

benefits:

  - Antioxidants: Protect cells against damage from free radicals.

  - Vitamin C: Enhances immune function, skin health, and iron absorption.

  - Fiber: Aids in digestion and helps maintain bowel health.

Garlic cloves (3-4 cloves):

  - Calories: 15

  - Protein: 0g

  - Fat: 0g

  - Carbohydrates: 3g

benefits:

  - Allicin: Has antibacterial, antiviral, and antifungal properties.

  - Manganese: Supports bone health and the metabolism of amino acids, cholesterol, and carbohydrates.

  - Vitamin C: Strengthens the immune system and acts as an antioxidant.

Green bell peppers (2 peppers):

  - Calories: 50

  - Protein: 2g

  - Fat: 0g

  - Carbohydrates: 12g

benefits:

  - Vitamin C: Boosts the immune system and promotes healthy skin.

  - Vitamin A: Supports eye health and immune function.

  - Fiber: Helps regulate digestion and maintain healthy cholesterol levels.

Red bell pepper (1 pepper):

  - Calories: 40

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 9g

benefits:

  - Vitamin C: Supports immune health and skin vitality.

  - Vitamin A: Important for vision and immune function.

  - Antioxidants: Protects against chronic diseases.

Cilantro (1 bunch):

  - Calories: 0

  - Protein: 0g

  - Fat: 0g

  - Carbohydrates: 0g

benefits:

  - Vitamin K: Essential for blood clotting and bone health.

  - Vitamin A: Supports eye health and immune function.

  - Antioxidants: Help protect the body from oxidative stress.

Green onions (1 bunch):

  - Calories: 20

  - Protein: 2g

  - Fat: 0g

  - Carbohydrates: 4g

benefits:

  - Vitamin K: Important for blood clotting and bone health.

  - Vitamin C: Boosts the immune system and acts as an antioxidant.

  - Folate: Essential for cell division and the formation of DNA.

Tomatoes (2 tomatoes):

  - Calories: 50

  - Protein: 2g

  - Fat: 0g

  - Carbohydrates: 11g

benefits:

  - Lycopene: An antioxidant that may reduce the risk of certain cancers.

  - Vitamin C: Supports immune function and skin health.

  - Potassium: Helps maintain healthy blood pressure levels.

Carrots (2 carrots):

  - Calories: 50

  - Protein: 1g

  - Fat: 0g

  - Carbohydrates: 12g

benefits:

  - Beta-Carotene: Converted into vitamin A, important for vision and immune health.

  - Fiber: Aids in digestion and helps control blood sugar levels.

  - Vitamin K: Important for blood clotting and bone health.

Yuca (1 lb):

  - Calories: 640

  - Protein: 4g

  - Fat: 0g

  - Carbohydrates: 158g

benefits:

  - Carbohydrates (158g): Provides a quick source of energy.

  - Vitamin C: Enhances immune function and skin health.

  - Manganese: Supports bone health and metabolic function.

Ñame (1 lb):

  - Calories: 540

  - Protein: 6g

  - Fat: 0g

  - Carbohydrates: 135g

benefits:

  - Carbohydrates (135g): Provides sustained energy.

  - Vitamin C: Boosts immune health and collagen production.

  - Dietary Fiber: Promotes digestive health and helps control blood sugar levels.

Batata (1 lb):

  - Calories: 560

  - Protein: 6g

  - Fat: 0g

  - Carbohydrates: 140g

benefits:

  - Carbohydrates (140g): A good energy source.

  - Vitamin A: Supports vision and immune function.

  - Fiber: Aids digestion and helps maintain healthy cholesterol levels.

Green plantains (2 plantains):

  - Calories: 220

  - Protein: 2g

  - Fat: 0g

  - Carbohydrates: 57g

benefits:

  - Carbohydrates (57g): Provides energy for daily activities.

  - Vitamin A: Important for maintaining healthy vision and immune function.

  - Potassium: Helps regulate blood pressure and maintain fluid balance.

Please note that these values are approximate and can vary based on factors such as cooking methods and specific ingredients used.