Stew, steamed corn (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 | 3.0 MG | 19% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 9 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0 MG | 0% | |
| Vitamin K (phylloquinone) | 0.7 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 22 MG | 2% | |
| Iron, Fe | 1.1 MG | 6% | |
| Magnesium, Mg | 24 MG | 6% | |
| Phosphorus, P | 107 MG | 9% | |
| Potassium, K | 177 MG | 4% | |
| Sodium, Na | 104 MG | 5% | |
| Zinc, Zn | 1.6 MG | 14% | |
| Copper, Cu | 0.1 MG | 8% | |
| Manganese, Mn | 0.1 MG | 4% | |
| Selenium, Se | 5 UG | 9% |
Nutrition Highlights
- Low in calories with 112 kcal per 100g.
About Stew, steamed corn (Navajo)
A hearty and nutritious meal, this dish is a cornerstone of traditional Navajo cuisine. It typically features a slow-cooked stew, often made with meat such as mutton, beef, or even wild game, simmered with ingredients like potatoes, onions, and chili peppers. Alongside the stew, you'll find steamed corn, providing a complementary texture and flavor. The stew's broth is often rich and flavorful, seasoned with herbs and spices that vary based on regional preferences and family recipes. This combination offers a balanced source of protein from the meat, complex carbohydrates from the vegetables and corn, and healthy fats.
From a nutritional perspective, this meal delivers a good dose of protein, essential for muscle building and repair, alongside carbohydrates for sustained energy. The inclusion of fiber, especially from the corn, supports healthy digestion and can contribute to feelings of fullness. While the fat content is moderate, it's worth noting the potential for variation depending on the meat used and cooking methods. In the kitchen, the stew can be enjoyed as a complete meal on its own, perfect for a cold day. The steamed corn adds a touch of sweetness and textural contrast, enhancing the overall dining experience.
Calorie Breakdown
At 112 calories per 100 grams, Stew, steamed corn (Navajo) gets 32% of its calories from protein, 39% from carbohydrates, and 30% from fat. This is moderate, similar to many lean proteins and whole grains.
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