Honduran Beef in Coyol and Sweet Pepper Sauce with Cracked Corn Rice and Warm Squash Salad

Name: Honduran Beef in Coyol and Sweet Pepper Sauce with Cracked Corn Rice and Warm Squash Salad
Prep time: 25 min
Cook time: 70 min
Total time: 95 min
Yield: 4
Cuisine: Hondureña
Ingredients: 1.5 lb beef stew meat, cubed; 1 1/2 tsp salt; 1 tsp ground black pepper; 1 tsp ground cumin; 2 tbsp vegetable oil; 1 cup white onion; 4 cloves garlic; 1 cup red bell pepper; 1 1/2 cups ripe tomato; 1 cup ripe coyol palm fruits; 1 tsp ground annatto; 2 cups beef broth or water; 1/4 cup fresh cilantro; 2 tbsp sour orange juice; 1 cup cracked corn; 3 cups water; 1 tbsp butter; 3 cups squash; 1/2 cup red onion; 1 tbsp cane vinegar

An original Honduran-inspired main dish featuring browned beef simmered in a silky coyol, tomato, and sweet pepper sauce, served with creamy cracked corn rice and a warm squash salad with red onion and cilantro.

25 minPrep

70 minCook

95 minTotal

4Servings

Gluten-FreeHigh Protein

Ingredients

Adjust servings

700 g beef stew meat, cubed (preferiblemente posta or diezmillo)
8 g salt (divided)
2 g ground black pepper
2 g ground cumin
30 ml vegetable oil (divided)
150 g white onion (chopped diced small)
12 g garlic (chopped)
140 g red bell pepper (chopped)
220 g ripe tomato (chopped)
180 g ripe coyol palm fruits (without semilla, pelados si es necesario)
2 g ground annatto
500 ml beef broth or water (hot)
12 g fresh cilantro (chopped, divided)
30 ml sour orange juice
180 g cracked corn (enjuagado)
720 ml water (for the arroz of maíz)
14 g butter
350 g squash (pelado and diced medium)
70 g red onion (en pluma fina)
15 ml cane vinegar

Nutrition facts

per serving

548 kcal

Calories

35 g

Protein

38 g

Carbs

27 g

Fat

5 g

Fiber

33 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

Dairy

Instructions

1
1. Season the beef with 4 g salt, black pepper, and cumin. Mix well and let it rest for 10 minutes while you prepare the remaining ingredients.
2
2. Heat a heavy pot over medium-high heat with 15 ml (1 tbsp) oil. Brown the beef in batches for 6 to 8 minutes until nicely colored. Remove and set aside.
3
3. In the same pot, add the remaining 15 ml (1 tbsp) oil, white onion, garlic, and red bell pepper. Cook for 4 minutes until softened. Add the tomato, coyol fruits, and annatto, and cook 5 minutes more, lightly crushing the tomato and coyol so they release their flavor.
4
4. Return the beef to the pot and pour in 500 ml (2 cups) hot beef broth or water. Add half of the chopped cilantro. Once it comes to a boil, lower the heat, cover, and simmer gently for 50 minutes, or until the beef is tender and the sauce has thickened. Add a few tablespoons of water during cooking if needed.
5
5. Meanwhile, make the cracked corn rice. In a medium saucepan combine the cracked corn, 720 ml (3 cups) water, and 2 g salt. Bring to a boil, reduce to low heat, cover, and cook for 30 to 35 minutes, stirring occasionally, until the corn is tender and creamy.
6
6. When the cracked corn is cooked, add the butter and stir until melted. Keep covered over very low heat for 2 minutes, then turn off the heat.
7
7. Preheat the oven to 220 °C / 425 °F. Toss the squash with red onion, cane vinegar, sour orange juice, 2 g salt, and 1 tablespoon of the hot beef sauce. Spread on a baking tray or baking dish and roast for 18 to 20 minutes, stirring once, until the squash is tender but not falling apart.
8
8. Uncover the beef, taste for salt, and adjust with the remaining 2 g if needed. Add the rest of the cilantro and cook 2 minutes more to finish the sauce.
9
9. Serve a bed of cracked corn rice, spoon the beef with plenty of coyol sauce over or beside it, and add the warm roasted squash salad on the side.
10
10. For a juicier presentation, spoon some of the beef sauce directly over the cracked corn rice before serving.

Chef tips

If the coyol is very fibrous, blend it with part of the broth before adding it to the pot for a smoother sauce. Brown the beef well to build deeper flavor.

Substitutions

If coyol is unavailable, you can use a mix of ripe red plum and a little soaked dried apricot for sweetness and body, though the profile will change. Cracked corn can be replaced with split white corn or thick-cooked coarse polenta.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
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Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
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Illustrative image
Victorinox Fibrox Pro 8" Chef’s Knife
Chopping, slicing and cutting strips
- The knife I use most when cooking
- Chops, slices and cuts into strips
- Keep it sharp and hand-dry it
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