Heart-Healthy Beef Nilaga
Savor the comforting flavors of **Heart-Healthy Beef Nilaga**, a nutritious twist on the classic Filipino beef soup. This wholesome recipe combines tender chunks of lean beef shank with hearty vegetables like carrots, potatoes, cabbage, and green beans, simmered together in a light and aromatic broth seasoned with black pepper, low-sodium fish sauce, and bay leaves. Designed with your wellness in mind, it uses heart-friendly cooking techniques and minimizes sodium without sacrificing flavor. Perfect for family dinners, this warm and satisfying dish pairs beautifully with steamed brown rice for a balanced meal. Whether you're prioritizing heart health or simply craving traditional Filipino comfort food, this beef nilaga is both nourishing and delicious. Keywords: heart-healthy beef soup, Filipino beef nilaga, low-sodium recipes, healthy comfort food, lean beef recipes.
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Recipe Information
Ingredients
- 500 grams lean beef shank, cut into chunks
- 8 cups water
- 1 medium onion, quartered
- 1 tablespoon black peppercorns
- 2 bay leaves
- 1 carrot, peeled and cut into chunks
- 1 potato, peeled and quartered
- 0.5 head cabbage, quartered
- 100 grams green beans, trimmed
- 2 tablespoons low-sodium fish sauce
- 0.5 teaspoon salt
- 0.5 teaspoon freshly ground black pepper
Instructions
In a large pot, combine the water, lean beef shank, onion, black peppercorns, and bay leaves.
Bring the pot to a boil over high heat, then reduce to a simmer and cook for about 60 minutes or until the beef is tender.
Skim off any foam that rises to the top to keep the broth clear.
Add the carrot and potato to the pot, and continue to simmer for another 15 minutes until the vegetables are almost tender.
Stir in the cabbage and green beans, cooking for an additional 10 minutes or until all vegetables are cooked through.
Season the broth with low-sodium fish sauce, salt, and freshly ground black pepper. Adjust seasoning to taste.
Remove the bay leaves and serve hot with a side of steamed brown rice if desired for a complete heart-healthy meal.
Nutrition Facts
Calories |
1447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.3 g | 62% | |
| Saturated Fat | 17.8 g | 89% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 441 mg | 147% | |
| Sodium | 2711 mg | 118% | |
| Total Carbohydrate | 74.7 g | 27% | |
| Dietary Fiber | 18.8 g | 67% | |
| Total Sugars | 20.9 g | ||
| Protein | 173.6 g | 347% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 386 mg | 30% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 3656 mg | 78% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
