Southern Italian-Style Short Ribs

Health score
17%
Southern Italian-Style Short Ribs
195 min.
4
580kcal

Suggestions

Ingredients

  • fillet to 4 anchovy 
  •  bay leaves 
  • 10  beef short ribs bone-in trimmed
  • servings ciabatta bread for serving
  • tablespoons evoo plus more for drizzling
  • medium bulbs fennel cut into wedges, plus 1/2 cup fennel fronds
  • 0.5 cup flat-leaf parsley leaves fresh coarsely chopped
  • cloves garlic sliced
  • servings palmful golden raisins chopped
  • pinch ground cloves 
  • servings lemon zest for garnish (or both)
  •  onions with root end attached cut into wedges
  • servings pecorino cheese shaved for garnish
  • servings salt and pepper freshly ground
  • 0.3 cup tomato paste 
  • bottle nero d'avola 

Equipment

  • frying pan
  • oven
  • aluminum foil
  • dutch oven
  • broiler pan

Directions

  1. Preheat the oven to 500 degrees F.
  2. Bring the short ribs to room temperature. Pat the ribs dry, then sprinkle liberally with salt and pepper and drizzle with EVOO. Arrange the ribs on a broiler pan and roast until well browned, 12 to 15 minutes.
  3. Meanwhile, heat 2 tablespoons EVOO in a large Dutch oven over medium-high heat.
  4. Add the anchovies and stir to melt them into the oil.
  5. Add the garlic, bay leaves, onions, and fennel bulb, and season with pepper. Stir for a few minutes to develop some color on the bottom of the pan, then add the tomato paste, raisins and cloves. Stir for a minute or 2 more, then add the wine and cook until reduced by half, about 10 minutes.
  6. Reduce the oven temperature to 350 degrees F.
  7. Add the short ribs to the Dutch oven and stir to coat with the sauce. Cover and roast in the oven until the ribs are very tender, 2 1/2 to 2 3/4 hours.
  8. Remove the ribs to a platter and cover with foil. Reduce the sauce 10 to 15 minutes more.
  9. Reserve 4 short ribs for another meal.
  10. Add the remaining ribs (on or off the bone) to the sauce. Divide among serving dishes and top with the parsley, fennel fronds, a sprinkle of zest and some pecorino.
  11. Serve with the bread for mopping up the sauce.

Nutrition Facts

Calories580kcal
Protein15.05%
Fat31.76%
Carbs53.19%

Properties

Glycemic Index
69.42
Glycemic Load
18.66
Inflammation Score
-9
Nutrition Score
23.749130580736%

Flavonoids

Cyanidin
0.36mg
Petunidin
3.71mg
Delphinidin
3.77mg
Malvidin
25.95mg
Peonidin
2.34mg
Catechin
13.39mg
Epigallocatechin
0.11mg
Epicatechin
7.11mg
Epicatechin 3-gallate
0.02mg
Eriodictyol
1.26mg
Hesperetin
1.18mg
Naringenin
3.32mg
Apigenin
16.42mg
Luteolin
0.18mg
Isorhamnetin
2.79mg
Kaempferol
1.46mg
Myricetin
1.97mg
Quercetin
14.18mg
Gallocatechin
0.15mg

Nutrients percent of daily need

Calories:579.52kcal
28.98%
Fat:16.26g
25.02%
Saturated Fat:6.56g
41.03%
Carbohydrates:61.3g
20.43%
Net Carbohydrates:54.2g
19.71%
Sugar:28.17g
31.3%
Cholesterol:34.47mg
11.49%
Sodium:904.18mg
39.31%
Alcohol:19.88g
100%
Alcohol %:5.17%
100%
Protein:17.34g
34.68%
Vitamin K:205.33µg
195.55%
Calcium:447.4mg
44.74%
Phosphorus:412.68mg
41.27%
Vitamin C:33.85mg
41.03%
Manganese:0.77mg
38.7%
Potassium:1293.39mg
36.95%
Fiber:7.09g
28.38%
Vitamin A:1172.65IU
23.45%
Vitamin B6:0.44mg
22.25%
Iron:3.82mg
21.24%
Magnesium:84.01mg
21%
Vitamin B2:0.33mg
19.2%
Vitamin E:2.59mg
17.23%
Copper:0.33mg
16.29%
Folate:60.91µg
15.23%
Vitamin B3:2.73mg
13.65%
Selenium:8.79µg
12.56%
Zinc:1.85mg
12.35%
Vitamin B12:0.44µg
7.32%
Vitamin B5:0.66mg
6.64%
Vitamin B1:0.09mg
5.75%