Beef Shank Sauce Over Polenta

Gluten Free
Dairy Free
Very Healthy
Health score
91%
Beef Shank Sauce Over Polenta
240 min.
4
734kcal

Suggestions

Ingredients

  • pounds beef shanks thick trimmed
  • 28 ounces canned tomatoes crushed (one big can)
  •  carrots cut into 1/2-inch dice
  • rib celery cut into 1/2-inch dice
  • servings polenta cooked for serving
  • cups cooking wine dry red
  • servings kosher salt 
  • tablespoons olive oil extra-virgin
  •  onions cut into 1/2-inch dice
  • servings pepper freshly ground
  • cups vegetable broth low-sodium

Equipment

  • oven
  • slotted spoon
  • tongs

Directions

  1. Preheat the oven to 32
  2. Season the shanks with salt and pepper. In a large enameled cast-iron casserole, heat the olive oil until shimmering.
  3. Add half of the shanks to the casserole and cook over moderately high heat, turning once, until browned, about 7 minutes.
  4. Transfer to a plate. Repeat with the remaining shanks.
  5. Pour off all but 2 tablespoons of fat from the casserole.
  6. Add the onions, celery, carrots and a generous pinch of salt and cook over moderate heat, stirring, until the vegetables are very soft and golden, 15 minutes.
  7. Add the wine and bring to a boil. Simmer over moderate heat for 2 minutes.
  8. Add the tomatoes and broth and bring to a boil. Return the shanks and any accumulated juices to the casserole. Cover and braise in the oven for 3 hours, until the meat is very tender.
  9. Using tongs or a slotted spoon, transfer the shanks to a plate and let cool slightly. Using 2 forks, shred the meat and scrape out marrow from the bones.
  10. Add the meat and marrow to the sauce and rewarm over moderately low heat. Season the sauce with salt and pepper and serve with polenta or pasta.

Nutrition Facts

Calories734kcal
Protein48.99%
Fat33.99%
Carbs17.02%

Properties

Glycemic Index
43.96
Glycemic Load
6.18
Inflammation Score
-10
Nutrition Score
48.323913159578%

Flavonoids

Petunidin
3.98mg
Delphinidin
5.02mg
Malvidin
31.49mg
Peonidin
2.22mg
Catechin
9.24mg
Epicatechin
12.79mg
Apigenin
0.04mg
Luteolin
0.12mg
Isorhamnetin
2.78mg
Kaempferol
0.44mg
Myricetin
0.36mg
Quercetin
11.93mg

Nutrients percent of daily need

Calories:734.36kcal
36.72%
Fat:24.29g
37.37%
Saturated Fat:5.92g
36.99%
Carbohydrates:27.37g
9.12%
Net Carbohydrates:21.26g
7.73%
Sugar:13.03g
14.48%
Cholesterol:132.68mg
44.23%
Sodium:694.36mg
30.19%
Alcohol:12.6g
100%
Alcohol %:1.82%
100%
Protein:78.75g
157.51%
Vitamin B12:11.33µg
188.81%
Zinc:24.32mg
162.1%
Vitamin B3:22.32mg
111.61%
Vitamin A:5528.44IU
110.57%
Vitamin B6:2.01mg
100.3%
Selenium:61.75µg
88.21%
Phosphorus:784.63mg
78.46%
Iron:10.75mg
59.74%
Potassium:2080.18mg
59.43%
Vitamin B2:0.88mg
52.06%
Vitamin B1:0.53mg
35.66%
Copper:0.64mg
32.09%
Vitamin C:24.16mg
29.28%
Vitamin E:4.21mg
28.06%
Manganese:0.54mg
26.99%
Fiber:6.11g
24.43%
Magnesium:96.81mg
24.2%
Vitamin K:21.54µg
20.52%
Vitamin B5:1.9mg
18.98%
Folate:69.65µg
17.41%
Calcium:159.32mg
15.93%
Source:My Recipes