Italian · Dinner
Neapolitan Sunday Meat Stew (High-Protein)
A slow-simmered Neapolitan-style ragu built from seared beef chuck braised with cannellini beans in canned tomato, garlic, onion, red wine, and bay leaf until fork-tender. Finished with pecorino and fresh parsley, served over orzo.
$6
20 minsPrep
180 minsCook
200 minsTotal
MediumLevel
Nutrition per serving
642Calories
55.3gProtein
22.8gFat
48.6gCarbs
6.8gSugar
12.1gFiber
785mgSodium
124mgChol
7.9gSat Fat
1380mgPotassium
180mgCalcium
7.8mgIron
3.9mcgVitamin B12
11mgVitamin C
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Pat beef chuck dry with paper towel and season with salt and black pepper. Finely chop the onion, mince the garlic, and chop the parsley.
2
Sear
Heat olive oil in a heavy pot over medium-high heat. Brown beef chunks on all sides for 6 minutes until a deep crust forms.
3
Sweat
Lower heat to medium, add onion and garlic, and cook for 3 minutes, stirring often, until softened.
4
Braise
Stir in canned tomatoes, tomato paste, beef stock, bay leaf, and red wine. Cover and braise over low heat for 2.5 hours until beef shreds easily. Stir occasionally, then add cannellini beans and simmer uncovered for 15 minutes.
5
Boil
Cook orzo in salted boiling water over high heat for 9 minutes until tender. Drain well.
6
Rest
Remove pot from heat and let ragu sit uncovered for 10 minutes.
7
Plate
Spoon orzo into a shallow bowl, ladle beef and bean ragu over top, and finish with pecorino and parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g beef chuck
- 7 oz200g cannellini beans, cooked
- 7 oz100g, a quarter of a 28 oz can canned tomatoes
- 11 onion
- 4 cloves4 cloves garlic
- 1/2 cup120ml dry red wine
- 22 bay leaf
- 2 tbsp2 tbsp olive oil
- 4 tbsp60g tomato paste
- 1/2 cup120ml beef stock
- 3 oz86g dry orzo
- 2 tbsp16g pecorino romano
- 2 tbsp2 tbsp fresh parsley
- salt, to taste
- black pepper, to taste
