Churrasco
Jantar • Brasil
Sobre Churrasco
The gaúcho barbecue — beef cuts like picanha skewered on swords and grilled over wood embers, salted simply with coarse salt. The soul of Rio Grande do Sul.
How to Make Churrasco (Traditional & Healthy Version)
Churrasco is Brazil’s iconic grilled meat, cherished especially in the southern region (Sul). Rooted in the traditions of the gaúchos, or South Brazilian cowboys, Churrasco is more than just a meal—it’s a social event, often enjoyed with family and friends at weekend gatherings and celebrations. The secret to an authentic Brazilian Churrasco lies in its simplicity: high-quality cuts of beef, seasoned lightly with coarse salt, then grilled over open flames to perfection. This healthy take on Churrasco captures the authentic flavor while being mindful of calories and fat content. Lean beef cuts are marinated with fresh lime juice, garlic, and a touch of olive oil for extra flavor and tenderness. The result is a delicious, smoky, and juicy dish that honors Brazilian tradition and delights the palate. Churrasco is a fantastic choice for anyone looking to experience the vibrant food culture of Brazil, with its irresistible aroma and bold, savory taste. Its low-carb profile and high protein content make it ideal for those who track macros or seek a balanced, nutritious dinner.
Ingredients(for 150g grilled beef per person, with vegetables)
- 300g Lean beef steak (such as alcatra or maminha) (Trimmed of visible fat)
- 1 tablespoon Coarse sea salt (Sal grosso)
- 1/2 teaspoon Freshly ground black pepper
- 2 Garlic cloves (Minced)
- 1 teaspoon Olive oil (Extra virgin)
- 1 tablespoon Lime juice (Freshly squeezed)
- 1 small Red bell pepper (Cut into chunks)
- 1 small Zucchini (Sliced)
- 2 tablespoons Fresh parsley (Chopped, for garnish) - optional
Instructions
- 1
Prepare the beef by trimming any visible fat and cutting into thick slices or cubes for skewering.
5 minutes
Use a sharp knife for clean cuts and even cooking.
- 2
In a bowl, mix olive oil, minced garlic, lime juice, and black pepper. Toss the beef in the marinade, coating evenly. Let it rest for 10 minutes.
10 minutes
Marinating enhances tenderness and flavor without extra calories.
- 3
Thread beef, red bell pepper, and zucchini alternately onto metal or soaked wooden skewers.
3 minutes
Alternating vegetables with meat adds color and nutrients.
- 4
Sprinkle the coarse sea salt evenly over the skewered meat just before grilling.
1 minute
Don't salt too early to avoid drawing out moisture.
Why This Dish is Healthy
Churrasco is a healthy dinner option because it centers around lean protein and fresh vegetables, delivering essential nutrients with low carbs and moderate fat. Grilling as a cooking method reduces the need for extra oil and helps drain excess fat. This dish is also naturally gluten-free, making it suitable for a wide range of dietary needs. Enjoy traditional Brazilian flavor while staying on track with your health goals!
This Churrasco recipe is packed with high-quality protein (26g per serving), supporting muscle health and satiety. The use of lean beef keeps saturated fat lower, while the addition of vegetables provides fiber, vitamins A and C, potassium, and antioxidants. Olive oil offers heart-healthy monounsaturated fats, and lime juice adds vitamin C. With only 250 calories per serving and minimal carbohydrates, this meal fits well into many balanced diets.
Pro Tips
- 💡Tip 1: Always use coarse salt for authentic texture and flavor.
- 💡Tip 2: Let the meat rest after grilling to keep it juicy.
- 💡Tip 3: For enhanced flavor, add a sprinkle of chimichurri sauce before serving.
Storage & Serving
Store leftover grilled meat and vegetables in an airtight container in the refrigerator for up to 3 days. Reheat gently on a grill or in a skillet to preserve texture. Avoid microwaving to maintain juiciness.
Best served: Dinner
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
| Protein | 26.0 g |
| Carbohydrates | 2.0 g |
| Total Fat | 16.0 g |
| Fiber | 0.0 g |
