Ecuadorian · lunch, dinner

Seco de Chivo (Ecuadorian Braised Goat Stew)

Seco de chivo

Video by KWA on YouTube, in Spanish · Open on YouTube

140 minServes 4401 kcal a serve
  • Dairy-free
  • Nut-free

Contains: Gluten. Check labels on stock, sauces and spice mixes.

About 42 g protein and 14 g net carbs a serve: lean goat slowly braised in tomato, onion, pepper and beer, a hearty main that keeps blood sugar steady.

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Ingredients 15

Method

The cook speaks Spanish; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Rinse the goat with lime juice and water, rinse again well, drain and pat it dry with a cloth so it sears properly. 0:11
  2. Heat a little oil in a very hot heavy pan and sear the goat 3–4 minutes a side without moving it. Lift it out and set aside. 0:36
  3. In the same pan, cook the achiote oil and garlic paste for a few minutes, then add the red onion, green capsicum and some of the chopped coriander and season with salt, pepper, cumin and oregano. Let the refrito cook down. 1:21
  4. Stir in the tomato purée and naranjilla juice, then pour in the beer and let the alcohol bubble off. 1:57
  5. Return the goat to the sauce, add the coriander stems and simmer gently until the meat is very tender and the sauce thick (goat usually needs 1½–2 hours). 2:13
  6. Finish with chopped coriander leaves and serve. 2:56

Tip. Serves 4 (our estimate from 2 lb goat). Lamb works too. In Ecuador it comes with yellow rice, fried ripe plantain and avocado; avocado and a salad keep it lighter. No naranjilla? Use a little lime juice.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy401 kcal1,680 kJ
Protein42 g84% of a day
Fibre2.3 g8% of a day
Carbohydrate16 g14 g net · 5.7 g sugars6% of a day
Fat15 g2.1 g saturated19% of a day
Sodium550 mg24% of a day

Where the energy comes from one serve

  • Net carbs 16%
  • Protein 46%
  • Fat 38%

Low carb: under 26% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Zinc High73%

8 mg a serve, mostly from goat meat (96%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B12 High73%

1.7 µg a serve, mostly from goat meat (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Omega-3 High60%

1 g a serve, mostly from oil (64%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin C High41%

37 mg a serve, mostly from green capsicum (60%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Iron High35%

6.3 mg a serve, mostly from goat meat (85%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Selenium High34%

19 µg a serve, mostly from goat meat (91%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin E High21%

3.1 mg a serve, mostly from oil (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium High20%

950 mg a serve, mostly from goat meat (62%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin B6 Source16%

0.3 mg a serve. Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin K Source14%

17 µg a serve, mostly from oil (28%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

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Folate9%

35 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Magnesium6%

27 mg a serve, mostly from tomato purée (34%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Calcium5%

66 mg a serve, mostly from goat meat (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A3%

24 µg a serve, mostly from tomato purée (63%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by KWA; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.