Stew, mutton, corn, squash (Navajo)
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 8% | |
| Niacin | 2 MG | 13% | |
| Pantothenic acid | 0.3 MG | 5% | |
| Vitamin B-6 | 0.1 MG | 6% | |
| Folate, total | 18 UG | 5% | |
| Vitamin B-12 | 1.2 UG | 48% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 2% | |
| Vitamin K (phylloquinone) | 1.8 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 38 MG | 3% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 111 MG | 9% | |
| Potassium, K | 199 MG | 4% | |
| Sodium, Na | 49 MG | 2% | |
| Zinc, Zn | 1.9 MG | 17% | |
| Copper, Cu | 0.1 MG | 7% | |
| Manganese, Mn | 0.1 MG | 4% | |
| Selenium, Se | 8.4 UG | 15% |
Nutrition Highlights
- Low in calories with 103 kcal per 100g.
- Good source of Vitamin B-12 (48% DV).
About Stew, mutton, corn, squash (Navajo)
This hearty dish, a staple in Navajo cuisine, offers a satisfying combination of flavors and textures. Typically containing mutton, corn, and squash, it provides a foundational source of protein, complex carbohydrates, and essential nutrients. The mutton contributes significant protein, vital for muscle maintenance and overall bodily function. The corn supplies carbohydrates for energy, while the squash adds vitamins, minerals, and fiber, supporting digestive health. The specific nutritional profile can vary depending on the proportions of ingredients and cooking methods, but the inclusion of fiber is a notable benefit.
Navajo stew is a versatile and nourishing meal, often enjoyed as a complete dish. It's commonly simmered for hours, allowing the flavors to meld and the meat to become tender. You can find variations that include other vegetables like potatoes or beans, which enhance the fiber content. The stew can be enjoyed on its own, providing a complete meal, or served alongside traditional accompaniments like frybread. This flavorful option offers a balance of macronutrients and is a culturally significant and delicious way to nourish the body.
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