Filipino Mechado stew is a traditional dish from the Philippines that is hearty and flavorful. It typically consists of beef chunks (usually from the tougher cuts like chuck or brisket) stewed in a tomato-based sauce with potatoes, carrots, and sometimes bell peppers. The sauce is rich and tangy, often flavored with soy sauce, vinegar, and bay leaves, giving it a distinctive Filipino taste profile.
Mechado is known for its tender meat and the melding of sweet and savory flavors. It’s often served with steamed rice, making it a comforting and satisfying meal enjoyed by many Filipinos both at home and in various celebrations.
To make Filipino beef mechado stew keto and low-carb, you can make a few adjustments to the traditional recipe:
- Choose the Right Meat: Opt for fatty cuts of beef such as chuck roast or brisket. These cuts are flavorful and fatty, which aligns well with keto principles.
- Replace Potatoes: Potatoes are high in carbs, so substitute them with low-carb vegetables like radishes or turnips, which can mimic the texture of potatoes when cooked.
- Use Low-Carb Thickener: Instead of flour or cornstarch to thicken the sauce, use xanthan gum or a small amount of guar gum. These are low-carb alternatives that will help thicken the stew without adding significant carbs. You can also leave this step out and have no thickener.
- Watch the Tomato Sauce: While tomatoes are generally moderate in carbs, if you’re strict on keto, use tomato paste sparingly for flavor and color without adding too many carbs.
- Adjust Seasonings: Be mindful of the seasoning ingredients like soy sauce or Worcestershire sauce, as they can contain some carbs. Use them in moderation or opt for low-sodium versions.
By making these adjustments, you can enjoy a delicious Filipino beef mechado stew that is keto-friendly and low-carb, without sacrificing flavor or texture.
Here’s a detailed recipe for Keto-friendly Filipino Beef Mechado stew:
Filipino Keto Beef Mechado Stew Recipe
Prep Time: 15 minutes
Cook Time: 2 hours
Total Time: 2 hours 15 minutes
Servings: 4
Ingredients
- 1 kg beef chuck roast, cut into cubes
- 2 tbsp coconut oil
- 1 medium onion, sliced
- 4 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 green bell pepper, sliced
- 1 cup diced tomatoes, fresh or canned
- 2 tbsp tomato paste, look for low-carb options (or use low carb marinara sauce)
- 1 tbsp coconut aminos
- 1 tbsp keto-friendly sweetener
- 1 cup beef broth, homemade or low-sodium
- 1 bay leaf
- 1/2 tsp ground black pepper
- Salt to taste
- Fresh parsley or cilantro for garnish (optional)
Instructions
- Prepare the Beef: Season the beef cubes with salt and pepper. In a large pot or Dutch oven, heat coconut oil over medium-high heat. Brown the beef cubes in batches until all sides are seared. Remove and set aside.
- Saute Aromatics: In the same pot, add sliced onions and sauté until translucent. Add minced garlic and cook for another minute until fragrant.
- Build Flavors: Stir in the sliced bell peppers and cook for 3-4 minutes until they begin to soften. Add diced tomatoes and tomato paste (or low-carb marinara sauce). Cook for 2-3 minutes, stirring occasionally.
- Cooking the Beef: Return the browned beef cubes to the pot. Add coconut aminos and keto-friendly sweetener. Pour in beef broth and add the bay leaf. Stir well to combine.
- Simmer the Stew: Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for about 1.5 to 2 hours, or until the beef is tender. Stir occasionally and add more beef broth if needed to maintain desired consistency.
- Finish and Serve: Once the beef is tender, taste and adjust seasoning with salt and pepper as needed. Garnish with fresh parsley or cilantro, if using.
- Serve: Serve hot over cauliflower rice or with a side of sautéed greens.
Nutritional Information (per serving)
- Calories: 400 kcal
- Total Fat: 24g
- Total Carbohydrates: 8g
- Fiber: 2g
- Net Carbs: 6g
- Protein: 36g
Notes:
- Storage: Mechado stew stores well in the refrigerator for up to 3-4 days and can be frozen for longer storage.
- Adjustments: Feel free to adjust the ingredients based on your personal preferences and keto diet goals. You can add more vegetables like carrots or reduce the tomatoes to further lower the carb content.
Enjoy your Keto-friendly Filipino Beef Mechado!
