Bonnie's Italian Stew

Health score
54%
Bonnie's Italian Stew
70 min.
6
910kcal

Suggestions

Ingredients

  • handful basil leaves fresh
  • cups beef stock 
  • large eggs 
  • tablespoons evoo plus more for serving
  • tablespoons evoo 
  • teaspoon fennel seed 
  • handful a flat-leaf parsley fresh generous finely chopped
  • cloves garlic grated finely chopped
  • cloves garlic thinly sliced
  • 12 ounces green beans trimmed cut into thirds on an angle
  • 1.5 pounds ground beef 
  • 56 ounce tomatoes italian canned
  • medium onions fresh
  • 0.5 cup pecorino cheese grated
  • servings pecorino cheese grated for serving
  • teaspoon pepper flakes red crushed
  • pounds skinned potatoes white red small to medium cubed
  • servings salt and pepper black freshly ground
  • tablespoons tomato paste 
  • slices bread white trimmed
  • servings milk whole

Equipment

  • bowl
  • baking sheet
  • oven
  • mixing bowl
  • potato masher
  • dutch oven

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 450 degrees F.
  3. Pour the milk over bread and soak to soften.
  4. Place the meat in a mixing bowl and add the cheese, EVOO, fennel, crushed red pepper, garlic, egg, parsley, salt and pepper.
  5. Squeeze the excess milk from the bread and crumble into crumbs as you add it to the meat.
  6. Combine the meatball mix and roll into 2-inch balls.
  7. Place the meatballs on nonstick baking sheet sprayed with olive oil spray and roast until browned but not fully cooked, 10 to 12 minutes.
  8. Meanwhile, heat the EVOO in a large Dutch oven over medium heat.
  9. Add the garlic, onions and bay, and season with salt and pepper. Cook until translucent, stirring occasionally, 10 to 15 minutes. Then add the tomato paste and stir until fragrant.
  10. Add the beef stock and tomatoes, then break up the tomatoes with a potato masher.
  11. Add the basil, potatoes and meatballs and bring to a boil. Reduce the heat back to medium, partially cover and cook 10 minutes.
  12. Add the green beans and cook 7 to 8 minutes more.
  13. Serve, or cool completely and store for make-ahead meal. Reheat over a medium-low flame, partially covered, stirring occasionally (or reheat in a 325 degree F oven) until sauce is bubbly.
  14. To serve, top shallow bowls of stew with cheese and an extra drizzle of EVOO.

Nutrition Facts

Calories910kcal
Protein21.31%
Fat53.26%
Carbs25.43%

Properties

Glycemic Index
81.63
Glycemic Load
12.28
Inflammation Score
-10
Nutrition Score
48.398695987204%

Flavonoids

Naringenin
1.8mg
Apigenin
1.45mg
Luteolin
0.09mg
Kaempferol
0.51mg
Myricetin
0.56mg
Quercetin
4.12mg

Nutrients percent of daily need

Calories:910.37kcal
45.52%
Fat:54.64g
84.06%
Saturated Fat:21.93g
137.08%
Carbohydrates:58.7g
19.57%
Net Carbohydrates:50.53g
18.37%
Sugar:24.5g
27.22%
Cholesterol:180.66mg
60.22%
Sodium:873.44mg
37.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:49.19g
98.38%
Phosphorus:947.16mg
94.72%
Calcium:832.15mg
83.22%
Vitamin C:59.89mg
72.6%
Vitamin B12:4.25µg
70.8%
Vitamin K:74.19µg
70.65%
Vitamin A:3503.24IU
70.06%
Potassium:2346.66mg
67.05%
Vitamin B6:1.21mg
60.26%
Zinc:8.19mg
54.58%
Vitamin B2:0.92mg
54%
Vitamin B3:9.9mg
49.48%
Selenium:34.2µg
48.85%
Manganese:0.84mg
41.99%
Magnesium:153.52mg
38.38%
Vitamin B1:0.54mg
35.93%
Iron:5.98mg
33.23%
Fiber:8.17g
32.68%
Vitamin E:4.62mg
30.82%
Copper:0.57mg
28.3%
Folate:112.66µg
28.17%
Vitamin B5:2.64mg
26.36%
Vitamin D:3.16µg
21.04%