Low Sodium Lagarto Cozido
Delight in the comforting flavors of Low Sodium Lagarto Cozido, a healthier twist on a traditional Brazilian braised beef dish. This recipe highlights tender beef tenderloin simmered in an aromatic broth with fresh vegetables like carrots, potatoes, celery, and red bell pepper. Enhanced with natural seasonings such as garlic, bay leaves, thyme, and a squeeze of lemon juice, this dish eliminates added sodium but delivers a rich, hearty flavor. The slow-cooking process allows the ingredients to meld beautifully, creating a nutrient-packed meal perfect for the whole family. Ready in under two hours and packed with wholesome ingredients, Low Sodium Lagarto Cozido is ideal for those seeking a heart-healthy, satisfying dinner option without sacrificing taste.
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Recipe Information
Ingredients
- 500 grams Beef tenderloin
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 4 cloves Garlic, minced
- 2 medium Carrots, sliced
- 2 Celery stalk, chopped
- 2 Bay leaves
- 1 teaspoon Black peppercorns
- 4 cups Water
- 1 medium Red bell pepper, chopped
- 2 medium Potatoes, cubed
- 2 tablespoons Tomato paste, no sodium
- 2 tablespoons Fresh parsley, chopped
- 2 Fresh thyme sprigs
- 1 tablespoon Lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic, sauté until the onions are translucent, about 5 minutes.
Add the beef tenderloin to the pot and brown on all sides for about 8-10 minutes.
Once beef is browned, add the carrots, celery, bay leaves, and black peppercorns to the pot.
Pour in 4 cups of water, ensuring the beef is mostly submerged. Bring to a boil.
Reduce heat to low, cover the pot, and let it simmer for about 45 minutes.
Add the red bell pepper, cubed potatoes, and tomato paste, stirring to combine.
Continue to simmer for another 30 minutes, or until the potatoes are tender and the beef is cooked through.
Remove from heat and discard the bay leaves.
Stir in the fresh parsley, thyme sprigs, and lemon juice into the stew.
Let the cooked Lagarto Cozido rest for a few minutes before serving to allow the flavors to meld.
Serve hot, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
1779 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.1 g | 91% | |
| Saturated Fat | 21.1 g | 106% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 460 mg | 153% | |
| Sodium | 2159 mg | 94% | |
| Total Carbohydrate | 125.7 g | 46% | |
| Dietary Fiber | 21.6 g | 77% | |
| Total Sugars | 28.2 g | ||
| Protein | 166.4 g | 333% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 429 mg | 33% | |
| Iron | 24.1 mg | 134% | |
| Potassium | 5531 mg | 118% | |
*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.
