Catalonia Fricandó is a classic beef stew from the Catalan region of Spain, known for its hearty and flavorful profile. Traditionally served with potatoes or rice, this dish showcases the culinary heritage of Catalonia. The preparation involves slow-cooking beef with vegetables and spices, resulting in tender, succulent meat infused with rich flavors.
Historically, Catalonia Fricandó has been reserved for special occasions and celebrations, such as weddings and religious holidays. This dish is a testament to the region's gastronomic traditions, incorporating local ingredients like beef, red wine, paprika, and garlic. The slow-cooking method is crucial, allowing the flavors to meld and the meat to become exceptionally tender. Over time, the recipe has evolved, with variations that include additional vegetables like mushrooms and personalized seasoning adjustments.
Ingredients
- 2 lbs. beef chuck roast, sliced thinly
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 red bell pepper, sliced
- 2 tbsp tomato paste
- 1 tbsp flour
- 1 cup beef broth
- 1/2 cup red wine
- 1 tsp paprika
- 1 bay leaf
- 2 tbsp olive oil
- Salt and pepper to taste
- Potatoes or rice for serving
Instructions
1. Heat Oil: In a large Dutch oven or heavy pot, heat olive oil over medium-high heat.
2. Brown Beef: Add sliced beef and cook for about 5 minutes, until browned on all sides. Remove beef and set aside.
3. Cook Vegetables: Add chopped onion, minced garlic, and sliced red bell pepper to the pot. Cook for about 5 minutes, until softened.
4. Add Tomato Paste and Flour:** Stir in tomato paste and flour, cooking for 1 minute to remove raw flour taste.
5. Combine Liquids: Pour in beef broth and red wine, stirring well.
6. Add Spices: Add paprika and bay leaf. Stir to combine and bring to a simmer.
7. Simmer Beef: Return browned beef to the pot, coating it with the sauce. Cover and reduce heat to low. Simmer for 1 1/2 to 2 hours, until the meat is tender.
8. Adjust Seasoning: Taste and adjust seasoning with salt and pepper if necessary.
9. Serve: Serve hot with potatoes or rice on the side.
Notes
- Make Ahead: This dish can be made ahead and reheated before serving. It also freezes well.
- Beef Cuts: While chuck roast is recommended for its balance of fat and flavor, other cuts can be used.
Nutrition Value:
1. Beef Chuck Roast (2 lbs.)
- Calories: Approximately 1,400 calories (based on 2 lbs.)
- Carbohydrates: 0 grams
- Protein: Approximately 120 grams
- Fat: Approximately 100 grams
- Sodium: Varies depending on preparation
- Cholesterol: Approximately 400 milligrams
- Vitamins: Contains B vitamins, particularly B12 and niacin
- Minerals: Rich in iron, zinc, and phosphorus
- Nutritional Benefit: Provides a high amount of protein for muscle repair and growth. Rich in iron, which is essential for oxygen transport in the blood.
2. Onion (1 large)
- Calories: Approximately 60 calories
- Carbohydrates: About 14 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Good source of vitamin C and some B vitamins
- Minerals: Contains potassium, calcium, and magnesium
- Nutritional Benefit: Provides antioxidants and can support immune function. Potassium helps regulate blood pressure.
3. Garlic (3 cloves)
- Calories: Approximately 13 calories
- Carbohydrates: 3 grams
- Protein: 0.6 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and small amounts of B vitamins
- Minerals: Includes calcium, potassium, and iron
- Nutritional Benefit: Known for its potential to support heart health and immune function due to its antioxidant properties.
4. Red Bell Pepper (1)
- Calories: Approximately 30 calories
- Carbohydrates: 7 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C, vitamin A, and vitamin B6
- Minerals: Contains potassium and small amounts of magnesium
- Nutritional Benefit: Rich in vitamins A and C, which are important for skin health and immune function.
5. Tomato Paste (2 tbsp)
- Calories: Approximately 30 calories
- Carbohydrates: 6 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 20 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin C and some B vitamins
- Minerals: Includes potassium and iron
- Nutritional Benefit: Provides antioxidants, including lycopene, which may support heart health and reduce cancer risk.
6. Flour (1 tbsp)
- Calories: Approximately 30 calories
- Carbohydrates: 6 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of B vitamins
- Minerals: Includes iron and calcium
- Nutritional Benefit: Used as a thickening agent, provides a small amount of essential nutrients and energy.
7. Beef Broth (1 cup)
- Calories: Approximately 15 calories
- Carbohydrates: 1 gram
- Protein: 1 gram
- Fat: 0 grams
- Sodium: Approximately 800 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of B vitamins
- Minerals: Rich in sodium and potassium
- Nutritional Benefit: Adds flavor and contributes to hydration; high sodium content should be considered in dietary restrictions.
8. Red Wine (1/2 cup)
- Calories: Approximately 125 calories
- Carbohydrates: 4 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 10 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains some B vitamins
- Minerals: Includes potassium and iron
- Nutritional Benefit: Contains antioxidants like resveratrol, which may support heart health; moderation is key due to alcohol content.
9. Paprika (1 tsp)
- Calories: Approximately 6 calories
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamin A and vitamin E
- Minerals: Contains iron and potassium
- Nutritional Benefit: Adds flavor and color, and provides antioxidants that support eye health and immune function.
10. Bay Leaf (1)
- Calories: Approximately 5 calories
- Carbohydrates: 1 gram
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin A and vitamin C
- Minerals: Includes iron and calcium
- Nutritional Benefit: Adds aromatic flavor and provides small amounts of vitamins and minerals.
11. Olive Oil (2 tbsp)
- Calories: Approximately 240 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 27 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E
- Minerals: Includes small amounts of calcium and iron
- Nutritional Benefit: Rich in monounsaturated fats, which are beneficial for heart health. Provides antioxidants and supports overall health.
12. Salt and Pepper (to taste)
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Varies based on amount used (salt is high in sodium)
- Cholesterol: 0 milligrams
- Vitamins: Negligible
- Minerals: Salt contains sodium, and pepper has small amounts of iron and potassium
- Nutritional Benefit: Salt enhances flavor but should be used in moderation due to its sodium content. Pepper adds flavor and may have antioxidant properties.
13. Potatoes or Rice (for serving)
- Calories: Varies based on serving size
- Carbohydrates: Approximately 30 grams per cup of cooked potatoes or rice
- Protein: Approximately 2 grams per cup
- Fat: Varies depending on preparation method
- Sodium: Varies depending on preparation
- Cholesterol: 0 milligrams
- Vitamins: Potatoes are a good source of vitamin C and B vitamins; rice contains some B vitamins
- Minerals: Potatoes contain potassium; rice provides magnesium
- Nutritional Benefit: Provides a good source of energy through carbohydrates and essential nutrients for overall health.
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