Pechenya

Good nutritional profile

Ukrainian home roast of pork braised with potatoes, carrot and onion.

Pechenya — photo 1

Pechenya is a Ukrainian home dish of pork shoulder cubes browned in sunflower oil and braised with potatoes, carrot, onion, garlic and bay leaf until the liquid thickens, often cooked in the oven or in clay pots. A 380 g plate has about 480 kcal, 25 g protein, 37 g carbohydrate, 26 g fat and about 1,090 mg sodium. Trimming the visible fat off the pork saves about 100 kcal and 13 g of fat.

Low carb

Macronutrients Distribution

Protein: 6.4g (27.8%)
Fat: 6.8g (29.6%)
Carbs: 9.8g (42.6%)
Fiber: 1.4g

Basic Nutritional Info

NutrientValueDV
Protein6.4g11.4%
Fat6.8g9.7%
Carbs9.8g3.3%
Simple Sugars3.43gEstimate
Complex Carbs4.97gEstimate
Fiber1.4g5.6%
Water75g3.0%
Calories1265.6%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
75

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated2.06g10.3%
Monounsaturated2.7g10.8%
Polyunsaturated1.4g10.8%
Omega-30.42gEstimate
Omega-60.98gEstimate
Trans0g0.0%

Antioxidants

Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.

Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.

CompoundAmountUnit
Vitamin C6.53mg
Vitamin E0.56mg
Selenium8.17mcg

Vitamins

VitaminAmountUnitDV
vitamin A64.4mcg7.2%
vitamin B10.213mg17.8%
vitamin B20.092mg7.1%
vitamin B31.49mg9.3%
vitamin B60.204mg12.0%
vitamin B98.9mcg2.2%
vitamin B120.194mcg8.1%
vitamin C6.53mg7.3%
vitamin D0.471 (19 IU)mcg3.1%
vitamin E0.559mg3.7%
vitamin K3.1mcg2.6%

Minerals

MineralAmountUnitDV
calcium18.1mg1.8%
iron0.777mg4.3%
magnesium18.4mg4.6%
phosphorus88.5mg12.6%
potassium330mg12.7%
sodium286mg12.4%
zinc1.02mg9.3%
copper0.087mg9.7%
manganese0.119mg5.2%
selenium8.17mcg14.9%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 223mg31.9%194%
Isoleucine 280mg20.0%130%
Leucine 476mg17.4%109%
Lysine 534mg25.4%155%
Methionine 237mg22.6%143%
Phenylalanine 461mg26.3%156%
Threonine 286mg27.2%159%
Tryptophan 76mg27.1%160%
Valine 340mg18.7%118%

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Main Difficulty: Easy Servings: 6 Total: 110 min

Ingredients

  • Pork shoulder or neck, boneless, in 3 cm cubes 700 g
  • Potatoes, in large chunks 1.2 kg (1 kg peeled)
  • Carrots, sliced 2 medium (200 g)
  • Onions, sliced 2 medium (250 g)
  • Sunflower oil 2 tbsp
  • Garlic, sliced 3 cloves (12 g)
  • Bay leaves 2
  • Salt 2.5 tsp (15 g)
  • Black pepper, ground 0.5 tsp
  • Water, hot 400 ml
  • Fresh dill, chopped, to serve 10 g
Prep
20 min
Cook
90 min

Instructions

  1. 1

    Heat the oil in a heavy pot or Dutch oven and brown the pork over high heat in two batches, 5-6 minutes per batch.

  2. 2

    Add the onion and carrot to the pot and cook with the meat for 5 minutes, stirring.

  3. 3

    Pour in the hot water, add 5 g of salt, the pepper and bay leaves, cover and simmer over low heat for 30 minutes.

  4. 4

    Add the potatoes, the garlic and the remaining salt, stir gently and add a little water if the liquid does not reach two thirds of the potatoes.

  5. 5

    Cover and cook over low heat on the stove, or in the oven at 180C, for 40-45 minutes until the potatoes are soft and the liquid has thickened.

  6. 6

    Remove the bay leaves and let the pot rest covered for 10 minutes.

  7. 7

    Serve in deep plates sprinkled with dill, with sauerkraut or pickles on the side.