June 27, 2018, 11:10 am | Read time: 3 minutes
The country by the Caribbean Sea has an exciting national dish: Bistec Picado. We highly recommend this spicy stew pan–and if you want to enjoy it like the people of Panama, prepare it for breakfast!
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Bistec Picado, or Steak Picado, is easy to prepare–after a few steps, it practically cooks itself. The main ingredient, beef, is a good source of protein and also contains important minerals. Particularly noteworthy is the group of B vitamins. And since the dish is quite spicy, it gives you an extra boost for the day. In Panama, it’s perhaps preferred for breakfast for this reason.
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Beef in the morning–you read that right! This might initially sound strange to our European palates. However, nutritionists also recommend hearty meals for breakfast to keep blood sugar levels stable and stave off hunger. If you can’t give up your jam roll, you can simply enjoy Bistec Picado for lunch.
For 2 People, You Need for Bistec Picado
• 300 grams of organic beef for stewing (shoulder filet or chuck)
• 2 tablespoons olive oil
• 3 tomatoes
• 300 ml water
• 1 white onion
• 1-2 cloves of garlic
• 1 green bell pepper
• 2 green chilies or jalapeños
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon coriander powder
• 1/2 teaspoon black pepper
• Salt
Also interesting: This Much Meat Per Week Is SAFE!
Here’s How
Cut the meat into large pieces and sear it in a non-stick pan without fat until it turns brown. Then place it on a surface lined with paper towels. Now add the oil to the pan and swirl it for a few seconds, then add the onions and sauté until translucent. Next, stir in garlic, tomatoes, bell pepper, and jalapeños. Afterward, add the meat back in, along with the remaining spices.
Slowly pour in the water. It should just cover the contents of the pan; you may not need the entire prepared amount. Bring it to a boil again, then reduce the heat and let the Bistec Picado simmer for about 40 minutes. Make sure not all the liquid evaporates! It will create a nice sauce later.
In Panama, it’s served with tortillas, beans, or rice. We tried it with the former and highly recommend it!
Preparation time: about 55 minutes
Nutritional Values Per Serving
(without wrap): 422 calories, 3.2 grams of carbohydrates, 30 grams of protein (!) and 25 grams of fat–much less than the aforementioned jam roll breakfast. In any case, Bistec Picado is a protein-rich, flavorful alternative and really easy to make.
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