Brasato al Chianti
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Brasato al Chianti

The rules of my diet - stay of the SOFA (Sugar, Oils, Flour and Alcohol). Alcohol is all but essential to this meal and together with a big serving of beef the calories turn in at 560 calories before adding potatoes (175 calories for the boulangere potatoes shown in the illustration). Nevertheless many versions of this dish use thickening AND oil to brown the meat (dipped in flour) AND oil again to soften the veg and so that would add at least another 250 calories. So take heart from that and from the excellent4½ portions of over5aday per serving. Best to go light on the calories for the rest of the day and enjoy!
Counts as an Over5days recipe on the Pro52diet.

Anny Plummer

Ingredients

4-serving
  1. 800 g chuck beef rump / / braising (lean – cubed) / 28 oz .
  2. 400 g plum tomatoes chopped / 14 oz . cans
  3. 300 g red onion (thickly sliced) / 10 oz .
  4. 200 g peppers green (roughly chopped) / 7 oz .
  5. 500 ml Chianti wine * / 17 fl . oz .
  6. 1 tablespoon flat leaf parsley dried
  7. 2 teaspoons sage dried
  8. 2 bay leaves
  9. 2 teaspoons garlic powder
  10. 300 g white onion (finely chopped) / 10 oz .
  11. 150 g carrot (finely chopped) / 5 oz .
  12. 150 g celery (finely chopped) / 5 oz .
  13. “ Spray2Cook ” (a word used to describe any low-cal. non-stick cook’s oil spray)

Method

360 mins
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    Use a hand blender to thoroughly liquidize the can of tomatoes.

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    Brown the meat in a lidded fry pan sprayed with Spray2Cook. When browned set aside the meat.

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    As the meat browns microwave the sofritto vegetables together with the sage, parsley and 6 tablespoons of water for 4 minutes – stir then microwave for a further 4 minutes. Microwave the red onion and peppers for 2 minutes.

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    Transfer the vegetables to the pan used to brown the meat and cook for around two minutes on a medium heat until the pan juices have been absorbed. Add the wine, the tomatoes, garlic powder and bay leaves. Just bring to the boil.

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    Next either transfer the meat and vegetables to a pre-warmed slow cooker or add the meat back in the pan. Lid the pan / cooker and keep everything at a gentle simmer for 4-5 hours.

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    Remove the bay leaves. Serve on warmed plates accompanied with potatoes or polenta and green vegetables

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