Puerto Rican Goat Stew
Puerto Rican Goat Stew, known as 'Guiso de Chivo,' is a hearty, slow-cooked dish featuring goat meat simmered in a rich, savory tomato-based sauce. It's a traditional comfort food from Puerto Rico, typically seasoned with a sofrito base of peppers, onions, garlic, and cilantro, and often includes potatoes or olives. This flavorful stew is a staple at family gatherings and celebrations.
🍽️ Nutrition at a glance
This dish is high in protein from the goat meat and moderate in fat, with a balanced amount of carbohydrates from potatoes or other starchy additions. It provides key nutrients like iron, zinc, and B vitamins, with a rough calorie ballpark of 400-500 kcal per typical serving.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 35 g |
| Carbs | 25 g |
| Fat | 22 g |
| Fiber | 4 g |
| Sugar | 5 g |
| Sodium | 680 mg |
| Iron | 4.2 mg |
| Zinc | 5.8 mg |
| Potassium | 620 mg |
| Vitamin B12 | 2.1 mcg |
| Vitamin C | 15 mg |
| Phosphorus | 280 mg |
| Niacin (B3) | 8.5 mg |
| Selenium | 22 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, 'Guiso de Chivo' is a cherished part of Puerto Rican culinary heritage, often prepared for holidays and special occasions. Nutritionally, goat meat is leaner and higher in protein than many other red meats, making it a flavorful yet relatively healthy choice.
