Dive into the heart of Colombian cuisine with our featured dish, Sobrebarriga. Translating to "over the belly," Sobrebarriga is a savory and succulent delicacy that encapsulates the rich culinary heritage of Colombia. This traditional dish consists of tender beef brisket, marinated to perfection in a blend of aromatic spices, herbs, and a hint of citrus. Slow-cooked to tender perfection, Sobrebarriga boasts a melt-in-your-mouth texture and an explosion of flavor in every bite. Served alongside Colombian staples such as rice, potatoes, and avocado, this hearty dish promises to transport your taste buds to the vibrant streets of Bogotá or the lush landscapes of Medellín. Experience the warmth and hospitality of Colombian cooking with Sobrebarriga – a culinary journey you won't soon forget.

Ingredients:

  • 2 pounds flank steak
  • 4 large potatoes, peeled and quartered
  • 1 onion, finely chopped
  • 2 tomatoes, diced
  • 3 cloves garlic, minced
  • 1 bell pepper, diced
  • 1 cup beef broth
  • 1/2 cup tomato sauce
  • 2 tablespoons vegetable oil
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • Chopped fresh cilantro for garnish

Instructions:

1- Season the flank steak generously with salt, pepper, ground cumin, and paprika. Rub the seasoning into the meat and let it sit for at least 30 minutes to allow the flavors to penetrate.

2- In a large skillet or Dutch oven, heat the vegetable oil over medium-high heat. Sear the flank steak on both sides until browned, about 3-4 minutes per side. Remove the steak from the skillet and set aside.

3- In the same skillet, add the chopped onion, garlic, and bell pepper. Cook until softened, about 5 minutes.

4- Stir in the diced tomatoes, tomato sauce, Worcestershire sauce, and beef broth. Bring the mixture to a simmer.

5- Return the seared flank steak to the skillet, nestling it into the sauce. Cover and reduce the heat to low. Let it simmer gently for 2-3 hours, or until the meat is tender and easily shreddable.

6- About 30 minutes before the meat is done, add the quartered potatoes to the skillet. Let them cook until fork-tender and infused with the flavors of the sauce.

7- Once the meat is cooked through and the potatoes are tender, remove the skillet from the heat. Let it rest for a few minutes before slicing the flank steak against the grain into thin strips.

8- Serve the slow-cooked Sobrebarriga hot, garnished with chopped fresh cilantro. Accompany it with the tender potatoes and ladle the flavorful tomato-based sauce over the steak slices. Enjoy this authentic Colombian dish with rice or arepas for a complete and satisfying meal!

Nutritional Values:

Here's an approximate nutritional breakdown for the main ingredients in the Colombian Sobrebarriga recipe:

Flank Steak (per 3-ounce serving):

  • Calories: 213 kcal
  • Protein: 23 g
  • Fat: 13 g
  • Saturated Fat: 5 g
  • Cholesterol: 68 mg
  • Iron: 2 mg
  • Sodium: 54 mg

benefits:

  • Excellent source of protein, important for muscle repair and growth.
  • Contains iron, essential for transporting oxygen throughout the body.
  • Provides zinc and B vitamins, which support immune function and energy metabolism.

Potatoes (per medium-sized potato, approximately 5.3 ounces):

  • Calories: 110 kcal
  • Carbohydrates: 26 g
  • Fiber: 2 g
  • Protein: 3 g
  • Vitamin C: 27 mg
  • Potassium: 620 mg

benefits:

  • Rich in carbohydrates, the body's primary source of energy.
  • Good source of fiber, promoting digestive health and providing a feeling of fullness.
  • High in potassium, important for maintaining proper nerve and muscle function.

Tomato Sauce (per 1/2 cup serving):

  • Calories: 40 kcal
  • Carbohydrates: 9 g
  • Fiber: 2 g
  • Sugars: 5 g
  • Vitamin C: 10 mg
  • Vitamin A: 800 IU

benefits:

  • Contains lycopene, a powerful antioxidant associated with reduced risk of chronic diseases like heart disease and certain cancers.
  • Good source of vitamins C and A, supporting immune function and vision health.
  • Low in calories and fat, making it a healthy addition to dishes.

Vegetable Oil (per tablespoon):

  • Calories: 120 kcal
  • Total Fat: 14 g
  • Saturated Fat: 2 g
  • Monounsaturated Fat: 8 g
  • Polyunsaturated Fat: 3 g

benefits:

  • Provides heart-healthy unsaturated fats, which can help reduce LDL (bad) cholesterol levels.
  • Contains vitamin E, an antioxidant that protects cells from damage.
  • May help improve absorption of fat-soluble vitamins like A, D, E, and K.

Bell Pepper (per medium-sized pepper, approximately 4.5 ounces):

  • Calories: 25 kcal
  • Carbohydrates: 6 g
  • Fiber: 2 g
  • Sugars: 4 g
  • Vitamin C: 152 mg
  • Vitamin A: 1200 IU

benefits:

  • Excellent source of vitamin C, which boosts immune function and promotes collagen production for healthy skin.
  • Contains vitamin A, important for vision health and immune function.
  • Provides fiber, aiding in digestion and promoting feelings of satiety.

Onion (per medium-sized onion, approximately 5 ounces):

  • Calories: 44 kcal
  • Carbohydrates: 10 g
  • Fiber: 2 g
  • Sugars: 5 g
  • Vitamin C: 11 mg

benefits:

  • Rich in antioxidants, including quercetin, which may have anti-inflammatory and anti-cancer effects.
  • Contains prebiotic fibers that promote a healthy gut microbiome.
  • Provides vitamin C and other nutrients that support immune function and overall health.

Garlic (per clove):

  • Calories: 4 kcal
  • Carbohydrates: 1 g
  • Fiber: 0.1 g
  • Protein: 0.2 g

benefits:

  • Contains compounds like allicin, which have antibacterial and antiviral properties.
  • May help lower blood pressure and cholesterol levels, reducing the risk of heart disease.
  • Contains antioxidants that protect against cell damage and aging.

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

kirolos

i'm just try to cook new things.

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