Pasta alla Genovese is a flavorful Kingdom of Naples dish known for its slow-cooked onion and meatsauce, offering a rich, savory experience. The long cooking time enhances the natural sweetness of onions while infusing the sauce with deep, comforting flavors. This dish provides essential nutrients such as proteins from the meat and fiber from the onions, both contributing to muscle repair and digestive health. The tomatoes used in the sauce are a great source of vitamin C and antioxidants, helping boost the immune system. Additionally, the pasta provides carbohydrates, a primary energy source. However, due to its richness and the use of meat, Pasta alla Genovese can be calorie-dense, so it’s best enjoyed in moderation. Discover the authentic taste of Pasta alla Genovese, perfect for pasta lovers seeking a hearty meal packed with layers of savory flavor.
Ingredients:
- 1 lb (450g) beef (or veal), cut into chunks
- 3 large onions, thinly sliced
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 cup dry white wine
- 1 can (14 oz) diced tomatoes
- 1 cup beef broth (or water)
- 1 teaspoon dried thyme
- 1 bay leaf
- Salt and pepper to taste
- 1 lb (450g) pasta (such as pasta di Gragnano or any pasta of your choice)
- Freshly grated Parmesan cheese (optional)
Ingredient Substitutions:
For those who follow different diets, there are several ways to modify the recipe:
- Meat Alternatives: If you prefer a lighter or vegetarian version, you can replace the beef or veal with chicken or pork. For a completely plant-based dish, try substituting the meat with mushrooms or lentils, which provide a hearty texture and absorb the savory flavors of the sauce beautifully.
- Low-fat Options: To reduce the dish's fat content, use lean cuts of meat, such as chicken breast or turkey, and reduce the amount of olive oil.
Instructions:
- Prepare the Meat: In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium-high heat. Add the beef or veal chunks and brown them on all sides. Once browned, remove the meat and set it aside.
- Sauté the Onions: In the same pot, add the remaining tablespoon of olive oil. Add the sliced onions and cook on medium-low heat, stirring occasionally, until the onions become very soft and golden (about 30–40 minutes). The slow cooking process is key to releasing the natural sweetness of the onions.
- Add Garlic and Deglaze: Once the onions are caramelized, add the minced garlic and cook for 1-2 minutes until fragrant. Pour in the white wine to deglaze the pan, scraping up any browned bits from the bottom. Let the wine reduce by half.
- Simmer the Sauce: Add the browned meat back to the pot along with the diced tomatoes, beef broth, thyme, bay leaf, salt, and pepper. Stir well, and bring to a simmer. Cover the pot and let the sauce cook on low heat for 2–3 hours, stirring occasionally, until the meat is tender and the flavors have melded together.
- Cook the Pasta: While the sauce is simmering, cook the pasta according to the package instructions in salted water. Drain and reserve a small cup of pasta water.
- Combine and Serve: Once the sauce is ready, remove the meat and bay leaf. Shred the meat using two forks and return it to the sauce. Add the cooked pasta to the sauce and toss to combine. If the sauce is too thick, add a little reserved pasta water to loosen it.
Serving Suggestions:
Pasta alla Genovese is a versatile dish that pairs well with a variety of side dishes:
- Vegetable Side Dishes: Consider serving it with roasted vegetables, such as carrots, zucchini, or bell peppers, which complement the rich flavors of the sauce.
- Salads: A light, refreshing green salad with a citrus dressing or a classic Italian Caprese salad (tomatoes, mozzarella, and basil) makes a perfect contrast to the richness of the pasta.
Notes:
- You can also use pork or chicken for a lighter version of the dish.
Storing the Recipe:
- Storage: If you have leftovers, Pasta alla Genovese can be stored in the refrigerator for up to 2-3 days. To preserve its flavors, store the sauce and pasta separately.
- Freezing: To freeze, allow the dish to cool completely, then store in an airtight container. It can be frozen for up to 2-3 months. When reheating, add a bit of pasta water to loosen the sauce if necessary.
Cooking Times and Details:
- Caramelizing the Onions: The key to a perfect Pasta alla Genovese is the slow cooking of the onions. To achieve a perfect caramelized onion texture, cook the onions on medium-low heat for 30-40 minutes, stirring occasionally. The longer they cook, the sweeter and more flavorful the sauce will be. Keep an eye on them to avoid burning, and adjust the heat if necessary.
- Simmering the Sauce: Once the meat is added, let the sauce simmer for 2-3 hours to allow the flavors to meld and the meat to become tender. Make sure to stir occasionally to prevent the sauce from sticking to the bottom of the pot.
Frequently Asked Questions (FAQs):
- What is the best way to store Pasta alla Genovese? Pasta alla Genovese can be stored in the refrigerator for 2-3 days. If you want to keep it for a longer period, you can freeze the sauce (without the pasta) in an airtight container for up to 3 months. When reheating, add some pasta water to loosen the sauce if needed.
- How can I make Pasta alla Genovese lower in fat? To make a lower-fat version, you can reduce the amount of olive oil used in the recipe. Additionally, consider using lean cuts of meat, such as chicken breast or turkey, instead of fatty cuts like beef.
- Can I use a different type of pasta? Yes, you can use any type of pasta you prefer, such as spaghetti, penne, or fusilli. However, choose a pasta shape that holds the sauce well, and complements the flavors of the dish. Pasta like pasta di Gragnano or rigatoni can enhance the experience.
- What herbs or spices can I add to change the flavor? To customize the flavor, you can add fresh thyme, basil, or rosemary to the sauce. These herbs enhance the richness of the sauce, giving it a more aromatic and fresh profile. You can also experiment with oregano or bay leaves for a more robust flavor.
Nutritional Values
1. Beef (1 lb or 450g)
Nutritional Values (per 100g of beef):
- Calories: 250–300 kcal
- Protein: 26g
- Fat: 17g
- Iron: 2.6 mg (about 15% of daily intake)
- Vitamin B12: 2.6 µg (about 100% of daily intake)
Benefits:
- Protein: Beef is a rich source of high-quality protein, important for muscle growth and repair.
- Iron: Beef provides heme iron, which is easily absorbed by the body and supports the production of red blood cells.
- Vitamin B12: Crucial for nerve health, energy production, and DNA synthesis.
2. Onions (3 large onions)
Nutritional Values (per 100g of onions):
- Calories: 40 kcal
- Carbohydrates: 9g
- Fiber: 1.7g
- Vitamin C: 8.1 mg (about 9% of daily intake)
- Folate: 19 µg (about 5% of daily intake)
Benefits:
- Vitamin C: Onions provide a good source of vitamin C, which supports immune function and skin health.
- Antioxidants: Rich in sulfur compounds, onions help reduce inflammation and may have anti-cancer properties.
- Digestive Health: High in fiber, they support gut health and promote regular bowel movements.
3. Olive Oil (3 tablespoons)
Nutritional Values (per tablespoon):
- Calories: 120 kcal
- Fat: 14g
- Saturated fat: 2g
- Monounsaturated fat: 10g
- Vitamin E: 1.9 mg (about 10% of daily intake)
Benefits:
- Healthy Fats: Olive oil is high in monounsaturated fats, which are heart-healthy and help lower bad cholesterol (LDL).
- Anti-inflammatory: Contains antioxidants like oleocanthal that reduce inflammation and promote overall health.
- Vitamin E: Important for skin health and immune function.
4. Garlic (2 cloves)
Nutritional Values (per clove of garlic):
- Calories: 4 kcal
- Carbohydrates: 1g
- Vitamin C: 1.4 mg (about 2% of daily intake)
- Manganese: 0.1 mg (about 5% of daily intake)
Benefits:
- Antioxidant and Anti-inflammatory: Garlic contains compounds like allicin, which have powerful antioxidant and anti-inflammatory properties.
- Immune Boosting: Garlic can enhance immune function and may reduce the risk of common colds.
- Heart Health: Garlic has been linked to reduced blood pressure and improved cholesterol levels.
5. Dry White Wine (1 cup)
Nutritional Values (per 1 cup or 240 ml):
- Calories: 120 kcal
- Carbohydrates: 3g
- Sugars: 1g
- Alcohol: 10-14%
Benefits:
- Antioxidants: White wine contains polyphenols that act as antioxidants, potentially protecting the heart and reducing inflammation.
- Digestive Aid: Wine, especially in moderate amounts, can improve digestion by stimulating gastric juices.
6. Diced Tomatoes (14 oz can)
Nutritional Values (per 100g of diced tomatoes):
- Calories: 18 kcal
- Carbohydrates: 4g
- Fiber: 1g
- Vitamin C: 14 mg (about 16% of daily intake)
- Lycopene: 3–5 mg
Benefits:
- Antioxidants (Lycopene): Tomatoes are rich in lycopene, an antioxidant that may reduce the risk of heart disease and certain cancers.
- Vitamin C: Supports immune health and skin health.
- Low in Calories: Tomatoes are very low in calories, making them an excellent ingredient for weight management.
7. Beef Broth (1 cup)
Nutritional Values (per 1 cup):
- Calories: 15–30 kcal
- Protein: 2–4g
- Fat: 1g
- Sodium: 800–1,000 mg
Benefits:
- Protein and Minerals: Provides small amounts of protein and minerals like collagen, which supports joint health.
- Hydration: Helps keep the body hydrated and supports digestion.
- Flavorful Base: Adds richness to the dish without excessive calories.
8. Dried Thyme (1 teaspoon)
Nutritional Values (per teaspoon):
- Calories: 1 kcal
- Carbohydrates: 0.2g
- Fiber: 0.1g
- Vitamin C: 0.3 mg
Benefits:
- Antioxidant: Thyme contains compounds that may reduce oxidative stress and support overall health.
- Digestive Health: It has mild antibacterial properties and can support digestion.
9. Bay Leaf (1 leaf)
Nutritional Values (per leaf):
- Calories: 1 kcal
- Carbohydrates: 0.3g
- Fiber: 0.1g
Benefits:
- Anti-inflammatory: Bay leaves contain compounds that have anti-inflammatory and antioxidant effects.
- Digestive Aid: Can help soothe digestive discomfort and reduce bloating.
10. Salt and Pepper (to taste)
Nutritional Values:
- Salt: 1g = 2300 mg sodium (about 100% of daily intake)
- Pepper: Negligible calories
Benefits:
- Salt: Essential for maintaining fluid balance and nerve function but should be used in moderation to avoid high blood pressure.
- Pepper: Contains piperine, which has antioxidant properties and aids digestion.
11. Pasta (1 lb or 450g)
Nutritional Values (per 100g of pasta):
- Calories: 150–200 kcal
- Carbohydrates: 30–40g
- Protein: 5–7g
- Fiber: 2g
- Iron: 2mg (about 10% of daily intake)
Benefits:
- Carbohydrates: Provides energy to fuel your body, especially beneficial for active individuals.
- Fiber: Supports digestion and maintains blood sugar levels.
- Iron: Helps prevent iron deficiency and supports oxygen transport in the blood.
12. Parmesan Cheese (optional)
Nutritional Values (per 1 tablespoon or 5g):
- Calories: 20 kcal
- Fat: 1.5g
- Protein: 1g
- Calcium: 20mg (about 2% of daily intake)
Benefits:
- Calcium: Important for bone health and muscle function.
- Protein: Adds a small amount of protein and flavor to the dish.
Nutritional Summary and Benefits Overview:
This dish is a nutrient-dense meal that provides a balanced combination of proteins, healthy fats, and carbohydrates. Beef adds high-quality protein, while the tomatoes, onions, and garlic offer antioxidants and vitamins like vitamin C, supporting immune function. Olive oil provides heart-healthy fats, and the pasta gives long-lasting energy. The addition of thyme, bay leaves, and garlic enhances the flavor while offering digestive and anti-inflammatory benefits. However, be mindful of the sodium from the broth and salt, especially for those monitoring blood pressure. The optional Parmesan adds a rich flavor and a small boost of calcium.
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