The key to making this basic meat sauce taste so great is to use beef shank—a very flavorful cut—and a splash of dry red wine. The long cooking time breaks the meat down until it is meltingly tender.

　　

Ingredients

makes 4 cups (8 servings)

　　1 pound boneless beef shank, cut into 1-inch cubes

　　Salt and freshly ground black pepper

　　Nonstick cooking spray

　　1 small carrot, diced fine (about 1/3 cup)

　　1 small celery stalk, diced fine (about 1/3 cup)

　　1/2 small onion, diced fine (about 1/3 cup)

　　1/2 cup dry red wine

　　1/2 cup low-fat, low-sodium chicken broth

　　3 cups Rocco’s How Low Can You Go Low-Fat Marinara Sauce (page 206) or store-bought low-fat marinara sauce

　　

Step 1

Heat a Dutch oven over high heat. Pat the meat dry with a paper towel, and season it with salt and pepper to taste. When the pan is hot, spray it with cooking spray. Add the meat to the pot and cook, stirring occasionally, until it is browned on all sides, 8 to 10 minutes. Transfer the meat to a plate, and set it aside.

　　

Step 2

Raise the heat to medium-low. Spray the pot with cooking spray, and add the carrot, celery, and onion. Cook, stirring often, until the vegetables begin to soften, about 4 minutes.

　　

Step 3

Add the wine, and cook until it has reduced by about half, about 3 minutes. Add the broth and marinara sauce. Season with salt and pepper to taste, cover, and bring to a simmer. Simmer the sauce over low heat, stirring it occasionally, until the meat is extremely tender, about 3 hours.

　　

Step 4

Stir the sauce to break up the meat. Season with salt and pepper to taste, if desired. Serve, or store in a covered container in the refrigerator for up to 3 days.

　　

nutrition information

Step 5

Fat: 3g (before), 2.3g (after)

　　

Step 6

Calories: 130 (before), 128 (after)

　　

Step 7

Protein: 14g

　　

Step 8

Carbohydrates: 9g

　　

Step 9

Cholesterol: 22mg

　　

Step 10

Fiber: 1g

　　

Step 11

Sodium: 255mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.