Your Recipe

Potjiekos

Ingredient Amount Calories
Carrots, raw 32g 13kcal
Onions 40g 16kcal
Potatoes, raw, flesh and skin 37.5g 29kcal
Tomatoes 45g 8kcal
Garlic 3g 4kcal
Olive oil 13.5g 119kcal
Thyme dried 0.75g 2kcal
Beef, raw, all grades, separable lean and fat, chuck for stew 113.5g 145kcal
Soup, beef broth bouillon and consomme, canned, condensed 120g 13kcal

Recipe Tags:

OMAD

Recipe Tags:

Stew

Recipe Instructions:

Ingredients:
• 1/4 lb beef stew meat, cubed
• 1/4 cup diced onion
• 1/4 cup diced carrot
• 1/4 cup diced potato
• 1/4 cup diced tomato
• 1 garlic clove, minced
• 1/2 cup beef broth or water
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• 1 tablespoon olive oil
Instructions:
1. Heat olive oil in a small cast iron pot or regular pot over medium-high heat.
2. Add diced onion and minced garlic. Cook until softened, about 3-4 minutes.
3. Add beef cubes and brown on all sides.
4. Stir in diced carrot, potato, and tomato. Cook for another 2 minutes.
5. Pour in beef broth or water. Add dried thyme, salt, and pepper.
6. Bring to a boil, then reduce heat to low.
7. Cover and simmer for 1.5 to 2 hours, stirring occasionally, until beef and vegetables are tender.
8. Serve hot as your OMAD meal.

Nutrition Facts
Portion Size 405 g | ml
Amount Per Portion 350
1466
kcal
kilojoules
% Daily Value *
Total Fat 19g 24%
Saturated Fat 4g 20%
Sodium 953mg 41%
Total Carbohydrate 17g 6%
Dietary Fiber 3.2g 12%
Sugar 4.7g
Protein 30g 60%
Vitamin D 0.1mcg 1%
Calcium 72mg 6%
Iron 4.6mg 25%
Potassium 1012mg 22%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 289.795 mcg 32%
Thiamin [B1] 0.208 mg 17%
Riboflavin [B2] 0.277 mg 21%
Niacin [B3] 7.459 mg 47%
Pantothenic acid [B5] 1.107 mg 22%
Vitamin B6 0.949 mg 56%
Cobalamin [B12] 2.779 mcg 0%
Floate [B9] 37.605 mcg 0%
Vitamin C 20.552 mg 23%
Vitamin D 0.114 mcg 1%
Vitamin E 2.673 mg 18%
Vitamin K 31.428 mcg 26%
Betaine 21.368 mg 0%
Choline 95.365 mg 17%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 17.2 g 6%
Sugars 4.7 g 9%
Dietary fiber 3.2 g 12%
Carbohydrate 16.6 g 0%
Net carbs 12.4g
Aminoacids
Nutrient Amount DV
Alanine 1.511 g 0%
Arginine 1.796 g 0%
Aspartic acid 2.625 g 0%
Cysteine 0.305 g 0%
Glutamic acid 4.589 g 0%
Glycine 1.16 g 0%
Histidine 0.855 g 0%
Isoleucine 1.154 g 0%
Leucine 2.146 g 0%
Lysine 2.33 g 0%
Methionine 0.744 g 0%
Phenylalanine 1.04 g 0%
Proline 1.071 g 0%
Serine 1.04 g 0%
Threonine 1.231 g 0%
Tryptophan 0.306 g 0%
Tyrosine 0.921 g 0%
Valine 1.232 g 0%
Minerals
Nutrient Amount DV
Calcium 71.66 mg 6%
Copper 0.21 mg 24%
Fluoride 2.5 mcg 0%
Iron 4.58 mg 25%
Magnesium 52.45 mg 12%
Manganese 0.35 mg 15%
Phosphorus 334.03 mg 27%
Potassium 1011.64 mg 22%
Selenium 29.99 mcg 55%
Sodium 952.97 mg 41%
Zinc 6.59 mg 60%
Other
Nutrient Amount DV
Water 334.004 g 0%
Ash 5.589 g 0%