Puerto Rican Carne Guisada (Beef Stew)

1. Heat olive oil over medium high heat in deep pot.

2. Season meat with 1/2 tablespoon adobo.

3. Quickly brown meat.

4. Add water and cook for one hour at medium heat.

5. Add potatoes and remaining ingredients.

6. Cook another 30 minutes or until potatoes are tender and sauce has thickened a bit.

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Nutrient	Quantity
Total fats	17.4352 g
Protein	135.172 g
Carbohydrates	1.7584 g
Energy	735.7257 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2334 g
Water	1247.3313 g
Aspartic acid	0.0101 g
Calcium, Ca	910.3045 mg
Lutein + zeaxanthin	28.358 g
Fiber, total dietary	0.7372 g
Fatty acids, total saturated 22:0	0.0174 g
Carotene, beta	28.4513 g
Niacin	7.6413 mg
Vitamin A, RAE	206.3952 g
Arginine	0.0045 g
Riboflavin	1.0362 mg
Tocopherol, beta	0.0148 mg
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0062 g
Fatty acids, total saturated 20:1	0.0465 g
Glutamic acid	0.0098 g
Sodium, Na	547.9783 mg
Fatty acids, total saturated 16:1 undifferentiated	0.276 g
Total lipid (fat)	17.4352 g
Manganese, Mn	0.1221 mg
Fructose	0.0113 g
Proline	0.0171 g
Fatty acids, total saturated 16:0	2.1728 g
Sucrose	0.0091 g
Choline, total	443.0695 mg
Sugars, total	0.1 g
Serine	0.0031 g
Fatty acids, total saturated 10:0	0.0004 g
Fatty acids, total saturated 18:0	0.5149 g
Fatty acids, total saturated 20:4 undifferentiated	0.3537 g
Vitamin B-6	0.8362 mg
Selenium, Se	114.4289 g
Ash	9.1269 g
Fatty acids, total saturated 18:1 undifferentiated	10.4124 g
Pantothenic acid	0.01 mg
Phenylalanine	0.0045 g
Copper, Cu	1.785 mg
Betaine	0.1115 mg
Thiamin	0.8315 mg
Retinol	204.0005 g
Methionine	0.0013 g
Iron, Fe	11.4051 mg
Carbohydrate, by difference	1.7584 g
Phosphorus, P	1236.2485 mg
Folate, total	105.2395 g
Tocopherol, gamma	0.3562 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1564 g
Alanine	0.005 g
Cholesterol	340.0008 mg
Valine	0.0058 g
Fatty acids, total saturated 18:2 undifferentiated	1.6182 g
Glycine	0.0052 g
Carotene, alpha	0.2 g
Glucose (dextrose)	0.019 g
Fatty acids, total saturated 14:0	0.014 g
Zinc, Zn	6.9369 mg
Isoleucine	0.0044 g
Tocopherol, delta	0.0092 mg
Fatty acids, total saturated 12:0	0.0029 g
Fatty acids, total polyunsaturated	2.6679 g
Fatty acids, total polyunsaturated 17:1	0.0169 g
Leucine	0.0078 g
Vitamin A, IU	727.6375 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0816 g
Folate, DFE	105.2395 g
Tryptophan	0.002 g
Vitamin C, total ascorbic acid	0.308 mg
Phytosterols	34.669 mg
Galactose	0.0015 g
Fatty acids, total polyunsaturated 18:1 c	0.0071 g
Fatty acids, total saturated 20:0	0.0559 g
Tyrosine	0.003 g
Vitamin B-12	6.8 g
Vitamin K (phylloquinone)	15.8426 g
Fatty acids, total saturated	2.7821 g
Histidine	0.0014 g
Fatty acids, total monounsaturated	10.7519 g
Threonine	0.0032 g
Folate, food	105.2395 g
Fatty acids, total polyunsaturated 17:0	0.003 g
Cryptoxanthin, beta	0.07 g
Vitamin E (alpha-tocopherol)	5.6149 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.2244 g
Magnesium, Mg	161.5523 mg
Lysine	0.005 g
Potassium, K	1615.4332 mg
Cystine	0.0011 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Olive oil	1 tablespoon	119.34	0	13.5
Carrot	2	0	0	0
Potato	3	0	0	0
Bay leaf	2	0	0	0
Oregano	1 teaspoon	2.65	0.6892	0.0428
Water	3 cups	0	0	0
Tomato Sauce	1 can	0	0	0
cumin	1 teaspoon	7.875	0.929	0.4677
salt pepper	0	605.2014	0	3.4
caper	1 teaspoon	0.6593	0.1402	0.0247
adobo seasoning	1 tablespoon	605.2014	0	3.4
stew meat	1.5 1/2	605.2014	0	3.4
manzanilla olive	6	605.2014	0	3.4
sazon goya con culantro y achiote	1 sazon	605.2014	0	3.4
cooking spoon sofrito sauce	1	605.2014	0	3.4
ear	4	0	0	0