About the Recipe
You can still create an awesome dish with melt in your mouth beef. The benefits of this recipe provide a filling, nutritious and flavorful without causing major spikes and wasting calories on fillers and processed pasta and salt.
INGREDIENT | BENIFITS |
Beef | Protein, muscle growth and tissue repair. B vitamin rich, high levels of B6 & B12 which benefits brain health and generates red blood cell formation Zink & selenium, regulate thyroid and boost immune system. |
Dill | Flavonoids fight cell damage Reduces bloating Contains potassium, manganese and calcium. |
Parsley | Contains iron, magnesium and calcium | Aids digestion | Vitamin K for bone mineral density | Aids blood clotting. |
Garlic | Lowers cholesterol Supports blood pressure & regulates blood pressure |
Black pepper | Contains piperine which aids in vitamin and mineral absorption Fights cell damage Stimulates digestive juices |
Celery | Antioxidants, boosts capacity of anti-inflammatory flavonoids. Vitamin K for bone mineral density | Aids blood clotting. Assists in nutrient absorption namely potassium, calcium and magnesium. |
Carrot | Beta-carotene absorption, when cooked beta-carotene increases from 5% to 40% absorption which assists in night vision, immune function and cellular repair. Natural sweetener. Antioxidants, protects cells from free radical damage and lower systemic inflammation and reduction in chronic diseases. |
Onion | Improved circulation due to allicin that relaxes blood vessels Lower cholesterol, antioxidants that reduce bad cholesterol levels Prevents clots, sulfur compounds that assist in preventing dangerous blood clots Antibacterial and antiviral properties that fight illness Swelling reduction, antioxidants that fights ongoing swelling Vitamin A, C B6 that for nerve and cell assistance Low in calories, but adds sweetness when cooked |
Ingredients
500g Beef
2 cups 470g chicken stock
3 tbsp 60g tomato paste
1 cup 285g passata
1 cup 305g crushed tomatoes
2 cups 260g celery
2 cups 288g carrot
2 cups 280g onion
2 cups 400g tomato
5 cloves garlic
3 tbsp parsley
3 tbsp dill
1 tbsp oregano
1 tbsp thyme
2 tbsp pepper
Preparation
DICE
Celery, onion and carrot into 1cm cubes
Garlic into quarters
PULL
Leaves off the stems of the dill, parsley, thyme and oregano
POUR
All the liquids into a large jug and mix
TRIM
Any excess fat, fascia and sinew
NOTE: the fascia (silver looking film) on the meat will melt away to collagen.
COOK
For more taste and texture you can use a little olive oil and sear the meat however for this fit and healthy recipe I will not. Searing the meat can damage the iron, sink and selenium
Place all ingredients bar the meat into a heavy based oven proof pot with a lid and mix well.
Submerge the meat into the contents of the pot.
NOTE: if the meat is sticking up over the contents either add the leftover stock/ passata or crushed tomatoes or add some water.
Place into the oven for 4 hours on 175c 347f
At the 2-hour mark remove from the oven and stir the contents of the pot and if there has been some evaporation add some leftover stock/ passata or crushed tomatoes and if you don't have any water will do.
Return to the oven for the remaining 2 hours.
Check the meat is fall apart tender if not return to the oven for up to 1 hour or until the meat falls apart.
When the meat falls apart remove the meat from the vegetables to cool slightly and using forks or your hands shred the meat.
Return to the pot along with either pappardelle or if you are on a weight loss journey omit the pasta and serve with a baked potato.
GARNISH
Disks of mozzarella and or grated parmesan with fresh dill and parsley.