Today was just an awesome day of food. I started out my morning with a maple peanut butter “muffin top.” To go along with it, I some almonds and my new favorite, a honey tangerine.
For lunch I made my own version of a traditional Brazilian dish called “feijoada.” The result? A beef and black been stew. The traditional feijoada dish is somewhat of a meat stew and can have as many meats as the person desires from pork shoulder, to ham, to even bacon! It’s one of my favorite Brazilian dishes that Allan whips up.When he first made this dish for me he used shaved pork and bacon. As heavenly as it was, I am not a fan of eating too much meat or fat. I decided to make my own version of feijoada using only ground beef and black beans as the main source of protein (nutrition info below is only for stew). And of course, because I’m just awesome, I even made some to freeze and have for meals later on. Way to go me!
It may seem like a heavy meal, but it’s surprising nicely satisfying and didn’t even weigh me down. Here is the recipe for my take on the traditional feijoada dish; a beef and black bean stew. Feel free to use soy “ground meat” crumbles if you’re a vegetarian or check out this vegetable feijoada recipe here. Enjoy!
5 oz. of Ground Beef (I used 85% lean)
1 (15.5oz) Can of Black Beans, Drained*
1/3 Cup of Diced Tomatoes (No Salt Added)*
1/2 Cup of Water*
1 Tbsp of Both Garlic Powder and Chopped Onion, Divided
2 tsps of Both Oregano and Recaíto*
1/2 tsp of Both Pepper and Adobo
1/2 Tbsp Parsley Flakes (For Garnish)
1-2 tsps of Olive Oil
Place olive oil and half of garlic powder and chopped onion into a large pot on a low-medium flame stove top. Let stand for 1 minute. Then place ground beef into pot and add oregano, recaíto, pepper and adobo. Cook beef until 80% done. You should still see a little pink.
Then place black beans, diced tomatoes, water, olives and remaining half of garlic and onion powder into pot and reduce to a simmer for about 20-30 minutes until ground beef is cooked and beans are tender.
Serve over brown rice or your favorite veggies and sprinkle with parsley. Even goes deliciously with some baked plantains and sugar snap peas.
Serves 4 extremely lucky people!
Calories (Per Serving): 190 Fat: 7g Sodium: 475mg Fiber: 7g Protein: 15.5g
*Feel free to use no salt added black beans if sodium is a concern. You can also add more tomatoes or your favorite veggies to the dish. You can substitute low-sodium vegetable broth for the water. Just note that it will add more sodium. If you don’t have recaíto, simply add some onions, green pepper and cilantro to get a similar effect.
Question: What’s your favorite dish that someone else whips up for you?