Dinner · 120 min · brazilian

Carne de Panela (Brazilian Pot Roast)

Beef chuck does the heavy lifting here, with onion rounding it out. A Brazilian dinner that takes 120 minutes, start to finish. At 520 calories and 44g protein per serving, it fits easily into a high-protein day. Simple enough for a Tuesday, good enough to serve to guests — that is the whole idea.

✓ USDA-verified nutrition data

Ingredients

• 2.5 lb Beef chuck
• 2 Onion
• 5 cloves Garlic
• 3 Tomatoes
• 3 Carrots
• 3 Potatoes
• 2 Bay leaves
• 3 tbsp Olive oil
• 2 tsp Salt
• 1 tsp Black pepper

Steps

1. Cut the chuck into large chunks and season aggressively with salt and pepper. Brown them hard in batches in the olive oil — deep browning now means deep flavor later.
2. Add the chopped onions and cook 10 minutes, scraping up the fond, then add the garlic, tomatoes, and bay leaves.
3. Pour in 3 cups of hot water, cover, and simmer gently for 90 minutes, until the beef yields to a fork.
4. Add the chunked carrots and potatoes and simmer 30 minutes more, until tender and the sauce has thickened around them.
5. Rest 10 minutes off the heat so the sauce settles. The meat should be spoon-tender and the vegetables saturated with beefy flavor.
6. Serve over white rice with the cooking liquid ladled generously over everything.

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