Recipes · Italian · Stews
Spezzatino
One serving has 599 kcal and 39 g protein, and at least a fifth of a woman's daily need of cobalamin (223%), zinc (163%), selenium (80%), pyridoxine (77%), thiamin (76%) and niacin (70%). Ready in 120 minutes.
- Preparation: 15 min
- Cooking: 105 min
- Makes: 1 serving (555 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: alcohol, beef, celery, gluten, sulphite
Ingredients
- 180 g Beef chuck, raw
- 8 g Flour, all-purpose
- 12 g Olive oil
- 40 g Onions, raw
- 40 g Carrots, raw
- 30 g Celery, raw
- 3 g Garlic, raw
- 100 g Tomatoes, canned, diced
- 40 g Wine, red
- 100 g Beef broth
- 1 g Rosemary, fresh
- 0.8 g Salt
- 0.2 g Black pepper
Method
- Cut the beef into chunks, season, and toss in the flour. Brown well on all sides in the olive oil; remove and set aside.
- Add the onion, carrot, celery and garlic to the pot and cook until softened.
- Return the beef, pour in the wine, and let it bubble for a minute or two.
- Add the diced tomatoes, broth and rosemary, and bring to a simmer.
- Cover and cook very gently for 1.5-2 hours, until the beef is fork-tender, stirring occasionally.
- Season to taste and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 599 kcal | 28% |
| Carbohydrates | 20.4 g | |
| Water | 449 mL | |
| Fiber | 4.7 g | 16% |
| Protein | 38.5 g | 80% |
| Tryptophan | 0.42 g | |
| Threonine | 1.7 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 1 g | |
| Cystine | 0.43 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.7 g | |
| Histidine | 1.2 g | |
| Fat | 37.9 g | |
| Monounsaturated | 21.1 g | |
| Polyunsaturated | 2.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.3 g | |
| Saturated | 12.5 g | |
| Trans-Fats | 1.5 g | |
| Cholesterol | 119 mg | |
| Calcium | 109 mg | 11% |
| Copper | 0.26 mg | 29% |
| Iron | 5.6 mg | 31% |
| Magnesium | 66.9 mg | 22% |
| Manganese | 0.43 mg | 24% |
| Phosphorus | 412 mg | 59% |
| Potassium | 1,183 mg | 25% |
| Selenium | 44 µg | 80% |
| Sodium | 990 mg | |
| Zinc | 13.1 mg | 163% |
| Thiamin (vitamin B1) | 0.84 mg | 76% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 9.8 mg | 70% |
| Pantothenic acid (vitamin B5) | 1.6 mg | 32% |
| Pyridoxine (vitamin B6) | 1 mg | 77% |
| Folate (vitamin B9) | 57.6 µg | 14% |
| Cobalamin (vitamin B12) | 5.4 µg | 223% |
| Choline | 136 mg | 32% |
| Vitamin A | 369 µg | 53% |
| Vitamin C | 20 mg | 27% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 27.3 µg | 30% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
6.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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