If you are looking for a delicious and nutritious dish, then 1 serving (4 oz) Barbacoa may be just what you need. This traditional slow-cooked Mexican dish is made from beef cheeks that are marinated in a spicy blend of chipotle peppers, garlic, and other aromatic spices. With only 170 calories per serving, it's a great option for anyone who wants to enjoy a satisfying meal without consuming too many calories.

Apart from being low in calories, Barbacoa is also packed with protein, iron, and other essential nutrients. A single serving contains around 22 grams of protein, which is essential for building and repairing muscles. The dish is also a good source of iron, which is important for maintaining healthy blood cells and preventing anemia. Additionally, Barbacoa contains several other vitamins and minerals, such as vitamin B12, zinc, and selenium, which are essential for overall health and wellbeing.

In this article, we'll explore everything you need to know about Barbacoa – from its ingredients and nutritional information to its benefits and how to make it from scratch.

What is Barbacoa?

Barbacoa is a traditional Mexican dish that is made from beef cheeks, which are marinated for several hours in a spicy blend of herbs and spices. The marinated beef is then slow-cooked for several hours until it is tender and flavorful. The dish is typically served with tortillas, salsa, cilantro, and onions, and can be enjoyed as a main course or as part of a larger feast. Barbacoa is a term that comes from the Caribbean, where it originally referred to a method of slow-cooking meat in a pit covered with banana leaves. The technique was later adopted by Mexican cuisine, where it became a staple of traditional dishes in many regions. Today, Barbacoa is a popular dish that is enjoyed all over the world. It's a great way to enjoy the unique flavors of Mexico and is especially popular among those who enjoy spicy and savory dishes.

Ingredients in Barbacoa

The ingredients used in Barbacoa vary from region to region, but the basic components include beef cheeks, chipotle peppers, garlic, onion, cumin, oregano, and salt. Other optional ingredients may include lime juice, bay leaves, or even beer. To make Barbacoa, you will need to marinate the beef cheeks in a blend of spices and herbs for at least 4 hours or overnight. After marinating the meat, it's then slow-cooked for several hours until it's tender and flavorful. If you want to make Barbacoa from scratch, you can easily find all the ingredients you need at your local supermarket or ethnic food store. You can also find pre-packaged seasoning blends that make it easy to prepare the dish without having to measure out individual spices.

Calories in Barbacoa

A 1 serving (4 oz) Barbacoa has around 170 calories, of which around 70% come from protein, 25% from fat, and the remaining 5% from carbohydrates. This makes Barbacoa a low-calorie, high-protein dish that is perfect for anyone who wants to keep their calorie intake in check while still enjoying a delicious and satisfying meal. It's worth noting that the calorie content of Barbacoa can vary depending on the method of preparation and the ingredients used. If you add extra toppings or serve it with high-calorie sides like rice and beans, the calorie content can increase significantly.

Protein in Barbacoa

One of the main benefits of Barbacoa is its high protein content. A single serving contains around 22 grams of protein, which is essential for building and repairing muscle tissue. Protein also helps to keep you feeling full and satisfied, which can help you to control your appetite and reduce your overall calorie intake. The protein in Barbacoa comes from the beef cheeks, which are a rich source of high-quality protein. Beef is also an excellent source of several other nutrients, including iron, zinc, and vitamin B12.

Fat in Barbacoa

While Barbacoa is not a particularly high-fat dish, it does contain some fat as it is typically made using beef cheeks. A single serving of Barbacoa contains around 5 grams of fat, of which around 2 grams are saturated fat. Saturated fat is the type of fat that is typically found in animal products like beef, cheese, and butter. While it's not necessarily unhealthy in moderation, consuming too much saturated fat can increase your risk of heart disease and other health problems. If you are trying to keep your fat intake in check, you may want to opt for leaner cuts of beef or trim any visible fat from the meat before cooking it.

Carbs in Barbacoa

Barbacoa is a relatively low-carbohydrate dish, as it is made primarily from beef and spices. A single serving contains around 4 grams of carbohydrates, 1 gram of which comes from fiber. Fiber is an essential nutrient that is important for digestive health and can help to reduce your risk of heart disease, diabetes, and other health problems. It's also a type of carbohydrate that is not digested by the body, which means that it does not contribute to your overall calorie intake.

Vitamins in Barbacoa

Barbacoa is a good source of several important vitamins, including vitamin B12, which is essential for maintaining healthy nerves and blood cells. A single serving of Barbacoa contains around 50% of the recommended daily intake of vitamin B12. Beef is also a good source of other B vitamins, including niacin and riboflavin, which are important for energy metabolism and maintaining healthy skin, eyes, and nervous system.

Minerals in Barbacoa

In addition to vitamins, Barbacoa is also a good source of essential minerals like iron, zinc, and selenium. A single serving of Barbacoa contains around 15% of the recommended daily intake of iron, which is important for maintaining healthy blood cells and preventing anemia. Zinc is an essential nutrient that is important for immune system function, wound healing, and DNA synthesis. A serving of Barbacoa contains around 25% of the recommended daily intake of zinc. Selenium is a mineral that plays a role in several important bodily functions, including thyroid function, immune system function, and antioxidant defense. A serving of Barbacoa contains around 20% of the recommended daily intake of selenium.

Benefits of Barbacoa

Barbacoa has several benefits that make it a great addition to any healthy diet. For one, it's a great way to get a healthy dose of protein, iron, and other essential nutrients without consuming too many calories. Additionally, the spices and herbs used in Barbacoa, such as chipotle peppers and garlic, have been linked to several health benefits, including improved digestive health, reduced inflammation, and lower risk of chronic diseases like heart disease and cancer. Another potential benefit of Barbacoa is that it's a great way to add variety to your diet. If you're tired of the same old protein sources like chicken and fish, Barbacoa is a great way to switch things up and enjoy a new flavor profile.

How to make Barbacoa

If you're interested in making Barbacoa from scratch, there are a few key steps to follow. First, you'll need to marinate the beef cheeks in a blend of spices and herbs for at least 4 hours, or preferably overnight. Once the meat is marinated, it's then slow-cooked in a crock-pot or Dutch oven for several hours until it's tender and flavorful. To make the Barbacoa marinade, you will need to gather the following ingredients: 3-4 lbs beef cheeks, 1-2 chipotle peppers in adobo sauce, 3-4 garlic cloves, 1 onion, 1 tablespoon apple cider vinegar, 2 teaspoons ground cumin, 2 teaspoons dried oregano, 1 teaspoon salt, and 1/4 cup water. Combine all of the ingredients in a blender or food processor and blend until smooth. Pour the marinade over the beef cheeks and let it marinate for at least 4 hours or overnight. After marinating the meat, place it in a crock-pot or Dutch oven and cook on high for 4-6 hours or low for 8-10 hours, or until the meat is tender and falls apart easily. Serve with tortillas, salsa, cilantro, and onions, and enjoy!