Tocană stew is a traditional Romanian dish that not only delights the palate but also offers numerous health benefits. This hearty stew combines various meats and vegetables, creating a rich source of protein, vitamins, and minerals essential for maintaining a healthy diet.
The meat in Tocană provides a significant amount of protein, vital for muscle repair and growth, along with essential B vitamins like B12, iron, zinc, and selenium. Onions and garlic contribute antioxidants that support heart health and immune function, while carrots are an excellent source of vitamin A, promoting eye health. Tomatoes add lycopene and vitamin C, which are linked to reduced risks of chronic diseases, and the optional red wine may offer additional antioxidants. The combination of these ingredients not only makes for a delicious meal but also ensures you’re nourishing your body with key nutrients. Enjoy Tocană stew as part of a balanced diet that emphasizes wholesome ingredients and traditional flavors!
Ingredients:
- 500g meat (pork, beef, or chicken), cubed
- 2 onions, chopped
- 2 carrots, diced
- 2 tomatoes, chopped
- 3 cloves garlic, minced
- 2 tablespoons tomato paste
- 1 cup red wine (optional)
- Salt and pepper to taste
- 2 tablespoons oil
- 2 bay leaves
- Fresh parsley for garnish (optional)
Method:
1. Heat oil in a large pot over medium heat. Add onions and garlic, sauté until fragrant.
2. Add meat cubes and brown on all sides.
3. Stir in carrots, tomatoes, tomato paste, and bay leaves. Cook for a few minutes.
4. Pour in red wine (if using) and allow it to simmer for a couple of minutes.
5. Add enough water to cover the ingredients. Season with salt and pepper.
6. Bring to a boil, then reduce heat and simmer uncovered for about 1.5 to 2 hours, or until the meat is tender and the sauce has thickened.
7. Taste and adjust seasoning if necessary.
8. Serve hot, garnished with fresh parsley if desired. Enjoy your delicious Tocană stew!
Nutrition Value:
1. Meat (pork, beef, or chicken), cubed:
- Calories: Varies depending on the type of meat, roughly around 250-300 calories per 100g.
- Carbohydrates: Negligible.
- Protein: Rich source of protein, approximately 20-25g per 100g.
- Fat: Amount varies; lean cuts have less fat, while fattier cuts can have more.
- Sodium and Cholesterol: Presence depends on the cut and preparation.
- Vitamins and Minerals: Contains various B vitamins (especially B12), iron, zinc, and selenium.
- Nutritional Benefit: Provides essential amino acids necessary for muscle repair and growth, iron for oxygen transport, and other nutrients vital for overall health.
2. Onions, chopped:
- Calories: Low, about 40-50 calories per 100g.
- Carbohydrates: Moderate, around 9-10g per 100g.
- Protein: Low.
- Fat: Negligible.
- Sodium and Cholesterol: Low.
- Vitamins and Minerals: Rich in vitamin C, vitamin B6, potassium, and folate.
- Nutritional Benefit: Onions contain antioxidants and anti-inflammatory compounds, supporting heart health and immune function.
3. Carrots, diced:
- Calories: Low, about 40-50 calories per 100g.
- Carbohydrates: Moderate, around 9-10g per 100g.
- Protein: Low.
- Fat: Negligible.
- Sodium and Cholesterol: Low.
- Vitamins and Minerals: Excellent source of vitamin A, vitamin K1, potassium, and fiber.
- Nutritional Benefit: Carrots promote eye health, support digestion, and provide antioxidants like beta-carotene.
4. Tomatoes, chopped:
- Calories: Low, about 20-25 calories per 100g.
- Carbohydrates: Low, around 3-4g per 100g.
- Protein: Low.
- Fat: Negligible.
- Sodium and Cholesterol: Low.
- Vitamins and Minerals: High in vitamin C, potassium, and lycopene.
- Nutritional Benefit: Tomatoes are rich in antioxidants and have been linked to reduced risk of chronic diseases like heart disease and cancer.
5. Garlic, minced:
- Calories: Low, about 150 calories per 100g.
- Carbohydrates: Moderate, around 33g per 100g.
- Protein: Moderate, around 6g per 100g.
- Fat: Low.
- Sodium and Cholesterol: Low.
- Vitamins and Minerals: Rich in vitamin C, vitamin B6, manganese, and selenium.
- Nutritional Benefit: Garlic has antimicrobial properties and may help lower blood pressure and improve cholesterol levels.
6. Tomato paste:
- Calories: Concentrated, about 82 calories per 100g.
- Carbohydrates: High, around 18-20g per 100g.
- Protein: Moderate, around 4-5g per 100g.
- Fat: Low.
- Sodium and Cholesterol: Low.
- Vitamins and Minerals: Contains significant amounts of vitamin C, potassium, and antioxidants.
- Nutritional Benefit: Tomato paste adds depth of flavor and is a convenient source of nutrients found in fresh tomatoes.
7. Red wine (optional):
- Calories: Moderate, about 80-120 calories per 5 oz (148ml) serving.
- Carbohydrates: Low, around 3-5g per serving.
- Protein: Negligible.
- Fat: Negligible.
- Sodium and Cholesterol: Low.
- Vitamins and Minerals: Contains small amounts of various vitamins and minerals, including potassium and magnesium.
- Nutritional Benefit: Red wine in moderation may provide antioxidants like resveratrol, which could offer heart health benefits.
8. Salt and pepper:
- Calories: Negligible.
- Carbohydrates, Protein, Fat: Negligible.
- Sodium: High if used excessively.
- Cholesterol: None.
- Nutritional Benefit: Adds flavor; however, excessive sodium intake may contribute to high blood pressure and other health issues.
9. Oil:
- Calories: High, about 120 calories per tablespoon (15ml).
- Carbohydrates, Protein: None.
- Fat: High, mainly unsaturated or saturated depending on the type of oil.
- Sodium and Cholesterol: None.
- Vitamins and Minerals: May contain vitamin E and small amounts of other fat-soluble vitamins.
- Nutritional Benefit: Provides essential fatty acids and enhances the texture and flavor of dishes.
10. Bay leaves:
- Calories, Carbohydrates, Protein, Fat, Sodium, Cholesterol: Negligible.
- Vitamins and Minerals: Contain small amounts of vitamin A, vitamin C, magnesium, calcium, and potassium.
- Nutritional Benefit: Bay leaves add aroma and subtle flavor to dishes, and may have digestive and anti-inflammatory properties.
11. Fresh parsley for garnish (optional):
- Calories, Carbohydrates, Protein, Fat, Sodium, Cholesterol: Negligible.
- Vitamins and Minerals: Rich in vitamins A, C, and K, as well as folate, iron, and potassium.
- Nutritional Benefit: Parsley adds color and freshness to dishes and provides antioxidants and essential nutrients that support overall health.
These ingredients, when combined, create a flavorful and nutritious dish rich in protein, vitamins, minerals, and antioxidants, with options for customization based on individual dietary preferences and nutritional needs.
Chef Culinary Creationss
Comments