dumpling with mutton (Navajo)
Category: American Indian/Alaska Native Foods Method: Stew
Nutrition Highlights
Serving Size
Calories
311
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 107 (34.5%) |
| Fat | 105 (33.7%) |
| Carbohydrate | 99 (31.8%) |
| Total | 311 (100%) |
Serving: 1 serving [308g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 244 (79.2%) |
| Protein | 27 (8.7%) |
| Carbohydrate | 25 (8.0%) |
| Fat | 12 (3.8%) |
| Ash | 0.8 (0.3%) |
| Total | 308 (100%) |
Serving: 1 serving [308g]
Benefits
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High in protein from the mutton. Protein helps build and repair muscles and tissues
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Rich in iron from the mutton. Iron helps carry oxygen in the blood and aids red blood cell production
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Provides fiber from the dumplings. Dietary fiber aids digestion and helps you feel full
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Contains B vitamins from the mutton. B vitamins help convert food into energy
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A warming, comforting meal. The combination of stew and dumplings makes for a nutritious and satisfying meal
Risks
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High in saturated fat and cholesterol from mutton. Mutton is higher in fat than chicken or fish
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High in sodium if salt was added during cooking. Sodium intake should be limited to less than 2300mg per day
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Portion size could be large depending on how many dumplings and amount of stew are consumed. Overeating leads to weight gain
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Lacks variety of nutrients found in a balanced meal if consumed as the only food. Should be part of a well-rounded diet
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Preparation method could impact risks. Frying would increase saturated fat and sodium compared to boiling or baking
Additional Information
Stew, dumpling with mutton (Navajo) is a traditional Navajo dish that offers a unique and flavorful combination of ingredients. This dish consists of tender mutton meat cooked in a stew with vegetables and served with dumplings. Let's explore the nutritional benefits and risks associated with this food product.
Nutritional Benefits:
1. High-quality Protein: Mutton is a rich source of protein, which is essential for building and repairing body tissues, supporting immune function, and maintaining healthy hair, skin, and nails. Protein also provides a feeling of satiety, helping to control appetite and manage weight.
2. Vitamins and Minerals: Stew, dumpling with mutton typically includes a variety of vegetables such as carrots, potatoes, and onions. These vegetables are excellent sources of essential vitamins and minerals, including vitamin C, vitamin A, potassium, and fiber. Vitamin C supports immune function and collagen production, while vitamin A promotes healthy vision and skin. Potassium is important for maintaining healthy blood pressure, and fiber aids in digestion and promotes satiety.
3. Healthy Fats: Mutton contains a moderate amount of fat, including both saturated and unsaturated fats. While it is important to consume fats in moderation, unsaturated fats, such as those found in mutton, can support heart health and provide essential fatty acids that the body cannot produce on its own.
4. Energy Source: The combination of mutton, vegetables, and dumplings provides a good balance of carbohydrates, proteins, and fats, making it a well-rounded and energy-dense meal. This can be particularly beneficial for individuals with high energy requirements, such as athletes or those engaged in physically demanding work.
Nutritional Risks:
1. High in Calories: Stew, dumpling with mutton can be relatively high in calories due to the presence of mutton, which is often cooked with added fats and oils. This may not be suitable for individuals with calorie-restricted diets or those trying to lose weight. It is important to be mindful of portion sizes and balance this dish with other lower-calorie options to maintain a healthy energy balance.
2. Sodium Content: Depending on the cooking method and seasoning, stew, dumpling with mutton can be high in sodium. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. It is advisable to limit sodium intake and choose low-sodium seasoning options or prepare the dish at home to have better control over the amount of salt added.
3. Potential Allergens: Dumplings often contain wheat flour, which can be problematic for individuals with gluten intolerance or celiac disease. It is crucial to consider the dietary restrictions and allergies of individuals before serving this dish.
In summary, stew, dumpling with mutton (Navajo) offers several nutritional benefits, including high-quality protein, essential vitamins and minerals, and healthy fats. However, it is important to be mindful of the potential risks associated with its high calorie and sodium content, as well as the presence of potential allergens. As with any food, moderation and balance are key to enjoying this traditional Navajo dish as part of a healthy and varied diet.