Costela no Bafo

Costela no Bafo is a traditional Brazilian dish featuring tender, juicy beef ribs that are steamed to perfection, infused with aromatic herbs and spices. This low-carb delight is perfect for a hearty lunch, combining rich flavors with a nutritious profile.

Ingredients

• Beef ribs - 800 grams
• Garlic - 4 cloves, minced
• Onion - 1 medium, sliced
• Olive oil - 2 tablespoons
• Paprika - 1 teaspoon
• Cumin - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Bay leaves - 2
• Water - 1 cup
• Fresh parsley - 2 tablespoons, chopped

Steps

1. In a large pot, heat the olive oil over medium heat, then add the minced garlic and sliced onion, sautéing until softened and fragrant.
2. Season the beef ribs with paprika, cumin, salt, and black pepper, then add them to the pot, browning on all sides for about 5-7 minutes.
3. Add the bay leaves and water to the pot, ensuring the ribs are mostly submerged, then bring to a boil.
4. Reduce the heat to low, cover the pot, and let it simmer for about 1.5 hours, or until the ribs are tender and the meat easily falls off the bone.
5. Once cooked, remove the ribs and let them rest for a few minutes before serving, garnished with fresh parsley.

Nutrition

• Calories: 480
• Protein: 50 g
• Carbs: 5 g
• Fiber: 0 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 30 g
• Saturated Fat: 12 g
• Unsaturated Fat: 15 g
• Water: 0.25 L

Health Benefits

• Rich in protein, which is essential for muscle repair and growth.
• Contains healthy fats that can support heart health when consumed in moderation.

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