Ensopado de Carne de Panela com Abóbora Cabotiá e Quiabo (Keto)
Beef Stew with Kabocha Squash and Okra (Keto)
Yes, with a tweak: ensure no potatoes, carrots, or cassava are used. About 12g net carbs per serving, on the higher side for Brazilian food, so watch the portion.
What it is
A comforting and hearty slow-cooked beef stew, featuring tender chunks of beef (e.g., acém, paleta) simmered in a savory broth with traditional Brazilian flavors, including moderate portions of mild kabocha squash and fibrous okra, adapted to be low-carb.
Key ingredients
Beef stew meat (e.g., chuck, short rib), extra virgin olive oil, garlic, onion, bell peppers, diced tomatoes (small amount), bay leaf, kabocha squash (moderate amount), okra, fresh cilantro, green onions, beef broth, salt, black pepper.
How to make it keto
Ensure no potatoes, carrots, or cassava are used. Confirm kabocha squash and okra are used in moderate portions to keep the carb count low. Ask for a generous portion of meat and broth, and extra green vegetables if available.
Say this to the waiter (Portuguese)
No Ensopado de Carne de Panela, por favor, sem batata, cenoura ou mandioca. Abóbora cabotiá e quiabo em porção moderada. Quero bastante carne e caldo, e legumes verdes extras, se tiver.
For the Ensopado de Carne de Panela, please, no potatoes, carrots, or cassava. Confirm moderate kabocha and okra. I'd like extra meat and broth, plus extra green vegetables if possible.
Watch out for
Overly large portions of kabocha squash, potatoes/carrots/cassava often added, sugars in tomato sauce/paste, cornstarch for thickening.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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