Stew is a dish that is made of fried meat cut into pieces, stewed with spices. The goulash can be beef or pork (traditional Hungarian goulash is prepared from such meat), as well as poultry, e.g. turkey. How much calories does stew have? What are its nutritional values?
Contents:
- Stew - beef, pork and more
- Beef stew - calories, nutritional values
- Stew - is it he althy?
- Pork stew - how many calories does it have?
- Vegetarian stew
- Turkey stew - calories, nutritional values
Goulashis a dish originating in Hungary and popular in Central Europe. For the first time, the stew was prepared in the 9th century by Hungarian shepherds and consisted of cooked, flavored meat that had previously undergone a drying process.
Due to the limited availability of meat for stews, skins were also used. It wasn't until the 16th century that paprika was added to the stews.
Stew - beef, pork and more
The most common isbeef steworpork , but other types of meat can be used: veal, lamb and poultry (e.g. turkey stew ).
The meat is cut into pieces, seasoned with s alt and stewed with the addition of lightly fried onion in oil or lard. Then, green or red pepper, carrots, parsley and celery are added to the dish.
You can also add diced potatoes to the stew, which, thanks to the starch content, will thicken the dish, as well as white wine, wine vinegar and tomatoes.
The stew is seasoned with chili pepper, thyme and bay leaf, optionally with garlic and cumin. Sometimes stews are thickened by adding a roux of wheat flour or potato flour.
Traditional Hungarian goulash is more often in the form of a soup than a goulash.
Traditional Hungarian goulash- according to the original recipe - does not contain potatoes, chili garlic, flour, wine, wine vinegar and tomatoes.
The goulash is most often served with potatoes, groats, pasta, Silesian dumplings and potato dumplings or bread. Sometimes salads or boiled vegetables are served as a side dish. Due to the fact that the stew is popular in Central Europe, it has evolvedThere are different variations of this dish depending on the country.
In Austria, goulash is prepared only with the addition of onion and served with bread. In Croatia, the base is game, in addition to peppers and carrots, porcini mushrooms are added, and the whole dish is served with polenta or pasta.
In the Czech Republic and Slovakia, beef is most often used to prepare stews, but also venison. Sometimes sauerkraut is added.
In Germany, beef, pork or venison are used and sometimes a dish is enriched with red wine. Red wine is also added to Italian stews. In addition, this dish is seasoned with rosemary, marjoram and lemon juice.
Polish and Serbian stew is slightly different from traditional Hungarian stew. For its preparation, all types of meat are used: beef, pork, poultry, game, lamb, and often tomatoes or tomato puree and garlic are added.
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Worth knowingBeef stew - calories, nutritional values (per 100 g)
Caloric value - 148 kcal Protein - 14.1 g Fat - 9.2 g Saturated fat - 1.61 g Monounsaturated fat - 4.93 g Polyunsaturated fat - 2.17 g Cholesterol - 38.0 mg Carbohydrates - 2.6 g Fiber - 0 , 3 g
Minerals(% of RDA for an adult)
Sodium - 53.0 mg (4%) Potassium - 267.0 mg (8%) Calcium - 6.0 mg (0.6%) Phosphorus - 137.0 mg (20%) Magnesium - 18 .0 mg (5%) Iron - 1.6 mg (16%) Zinc - 2.5 mg (23%) Copper - 0.07 mg (8%)
Vitamins
Vitamin A - 21.0 µg (2%) Vitamin E - 1.76 mg (18%) Vitamin B1 - 0.046 mg (4%) Vitamin B2 - 0.151 mg (12%) Niacin - 3.62 mg (23%) Vitamin B6 - 0.23 mg (18%) Folates - 6.6 µg (2%) Vitamin B12 - 0.91 µg (38%) Vitamin C - 1.2 mg (1%) Vitamin D - 0.26 µg (2%)
Nutritional value: IŻŻ database,% of the recommended daily intake based on the IŻŻ Nutrition Standards, 2022
Stew - is it he althy?
The caloric content of a stew depends on the type of meat from which it was prepared, but also on the fat used. The lowest caloric content is beef stew (148 kcal / 100 g), slightly more turkey stew (155 kcal per 100 g), and the highest calorific value is pork stew - 100 g provides 266 kcal. At the same time, pork stew has the highest fat content.
The stew is a source of protein, vitamins (mainly vitamin B12, vitamin B6, vitamin B2, niacin) and minerals (especially phosphorus and zinc). Additionally, stew is a good source of iron. Most of itthe mineral is found in beef stew (almost twice as much as in pork and turkey stew).
Beef and turkey stew, due to its low caloric content, is a great idea for a wholesome meal for people on a slimming diet, people with diabetes and cardiovascular problems. However, it should be prepared with the use of vegetable oils.
In addition, it is worth remembering about the side dishes with which we will serve this dish. It is best to choose coarse-grained groats and whole-grain pasta.
Worth knowingPork stew - how many calories does it have? (per 100 g)
Caloric value - 266 kcal Protein - 12.1 g Fat - 23.3 g Saturated fat - 6.062 g Monounsaturated fat - 12.291 g Polyunsaturated fat - 3.410 g Cholesterol - 52.2 mg Carbohydrates - 3.1 g Fiber - 0.4 g
Minerals(% of RDA for an adult)
Sodium - 41.0 mg (3%) Potassium - 229.0 mg (7%) Calcium - 9.0 mg (1%) Phosphorus - 121.0 mg (17%) Magnesium - 16.0 mg (4%) Iron - 0.9 mg (9%) Zinc - 2.34 mg (21%) Copper - 0.05 mg (6%)
Vitamins
Vitamin A - 25.0 µg (3%) Vitamin E - 2.36 mg (24%) Vitamin B1 - 0.444 mg (34%) Vitamin B2 - 0.208 mg (16%) Niacin - 2.31 mg (14%) Vitamin B6 - 0.238 mg (14%) Folates - 9.09 µg (2%) Vitamin B12 - 0.5 µg (21%) Vitamin C - 1.6 mg (2%) Vitamin D - 0.508 µg (3%)
Nutritional value: own study,% of the recommended daily intake based on IŻŻ Nutrition Standards, 2022
Vegetarian stew
The stew can also be prepared in a vegetarian version. Instead of meat, legumes are added: chickpeas, lentils and beans. Tofu also goes well with the goulash.
Worth knowingTurkey stew - calories, nutritional values (per 100 g)
Caloric value - 155 kcal Protein - 14.6 g Fat - 9.8 g Saturated fat - 1.19 g Monounsaturated fat - 5.294 g Polyunsaturated fat - 2.764 g Cholesterol - 58.7 mg Carbohydrates - 3.1 g Fiber - 0.4 g
Minerals(% of RDA for an adult)
Sodium - 59.0 mg (4%) Potassium - 330.0 mg (9%) Calcium - 8.0 mg (0.8%) Phosphorus - 170.0 mg (24%) Magnesium - 22 .0 mg (6%) Iron - 0.7 mg (7%) Zinc - 1.98 mg (18%) Copper - 0.08 mg (9%)
Vitamins
Vitamin A - 40.0 µg (4%) Vitamin E - 2.08 mg (21%) Vitamin B1 - 0.05 mg (4%) Vitamin B2 - 0.206 mg (16%) Niacin - 6 , 81 mg (43%) Vitamin B6 - 0.238 mg (18%) Folates - 25.76 µg (6%) Vitamin B12 - 1.2 µg (50%) Vitamin C - 1.6 mg (2%) Vitamin D - 0.145 µg (1%)
Nutritional value: own study,% of the recommended daily intake based on the Nutrition Standards of IŻŻ, 2022
About the authorMarzena Masna, SOS Diet dietitian. Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.