May 19, 2022
Beef Barbacoa
Tender shredded beef in a savory chipotle broth.
Servings: 4
Calories: 366kcal
Ingredients
- 1 tablespoon avocado oil
- 2 pounds beef chuck roast cut into 2 inch pieces
- 2 teaspoons salt
- 1 white onion diced
- 4 cloves garlic minced
- 4 chipotle chilies in adobo sauce pureed
- 3 bay leaves
- 1 tablespoon ground cumin
- 1 tablespoon oregano
- 1/2 teaspoon coriander ground
- 1/4 teaspoon ground cloves
- 1 cup chicken stock
- 3 tablespoons apple cider vinegar
- 1 teaspoon fish sauce optional, adds umami and you won’t taste it
- 1 tablespoon gelatin
Optional to Serve:
- salsa
- sour cream or Greek yogurt for low-fat
- limes
- red onion
- cilantro
Instructions
- Preheat the oven to 250ºF.
- Heat the avocado oil in a heavy bottomed dutch oven over medium-high heat. Season the beef with salt and when the oil is hot, add the beef to the pan and brown well on all sides. Transfer to a plate and set aside, do not clean the pan.
- Add the onions and cook, stirring occasionally until the onions are soft and translucent, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute more. Add the chipotles, bay leaves, cumin, oregano, coriander, and cloves. Cook, stirring constantly for 1 minute more, until fragrant. Add the chicken stock, vinegar, and fish sauce. Bring to a boil and then add the beef back. Cover the pot with a lid and transfer to the oven. Cook at 250ºF for 2 1/2-3 hours, or until completely tender.
- Use a slotted spoon to transfer the meat and vegetables to a bowl and set aside, leaving the braising liquid in the dutch oven. Stir in the gelatin and bring the liquid to a boil and cook until reduced to about 1/3 cup.
- Using two forks, shred the beef and then stir the reduced braising liquid into the meat and vegetables.
Notes
This dish is also easy to prepare in a pressure cooker or slow cooker. Simply add all ingredients (omit the avocado oil) and cook at the highest pressure for 50 minutes and allow the pressure to release on natural. You can also slow cook this on high for 3-4 hours or low for 6-8 hours. Simply remove the meat and vegetables, shred, and reduce the sauce as above.
Protein:Energy Quotient [calories]: 2.53
Nutrition without oil: Calories: 335 cal, Carbs: 8g, Fiber: 3g, Fat: 8g, Protein: 54g, Protein:Energy Quotient [calories]: 3.52
Nutrition Facts
Beef Barbacoa
Amount per Serving
Calories
366
% Daily Value*
Fat
12
g
18
%
Saturated Fat
3
g
19
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
6
g
Cholesterol
137
mg
46
%
Sodium
1820
mg
79
%
Potassium
978
mg
28
%
Carbohydrates
8
g
3
%
Fiber
3
g
13
%
Sugar
3
g
3
%
Protein
54
g
108
%
Vitamin A
798
IU
16
%
Vitamin C
3
mg
4
%
Calcium
69
mg
7
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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