Caponata con Carne
Caponata is a classic Italian dish from the South.
It is sort of the Italian version of the French Ratatouille. Though Italians would definitely think that the Ratatouille is the French version of the Caponata.
The original recipe is truly amazing but it has two caveats for us, looking to get lean and strong: it has a disproportionate amount of calories and basically no protein whatsoever.
“Such a pity!” — I said to myself.
So I did something that is sort of illegal in Italy: I changed the traditional recipe.
I know, many grandmas are most likely turning in their graves as I cooked this.
But, if you can forgive me the biggest Italian sin, then this recipe should really be in your high-protein staples.
Mind you, it still has a lot of calories, but waaaaay less than the original. Which makes this a great recipe for a clean and healthy bulk.
Let’s talk about the mind-blowing taste. Bittersweet, flavorful, rich, and truly mouth watering. Each bite will call for the next.
You say that you can’t gain weight because you seem not to eat enough? Try this recipe and try to tell me that again! 😉
Given the relatively high amount of fiber, this dish is pretty satiating too!
This recipe is also low carb high fat (LCHF) so, if you happen to be on this diet, you’re good to go!
|Prep Time||10 min|
|Cook Time||10 min|
- 250 g minced meat half pork half beef
- 1 2/3 tbsp olive oil
- 1/2 onion
- 1 stalk celery
- 1/2 eggplant cured, rinsed, and drained
- 1 oz olives black
- 1 tbsp capers
- 2 tbsp tomato puree
- 2 tbsp sweetener erythritol/stevia/etc.
- 1/4 cup vinegar
- basil fresh, to taste
- salt to taste
- black pepper to taste
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Caponata con Carne
Amount Per Serving
Calories 930 Calories from Fat 585
% Daily Value*
Total Fat 65g 100%
Saturated Fat 19.1g 96%
Total Carbohydrates 28g 9%
Dietary Fiber 11g 44%
Protein 55g 110%
* Percent Daily Values are based on a 2000 calorie diet.
- In a hot pan on medium-high heat, sautee onions and chopped celery in the olive oil
- When the onion starts caramelizing (turning slightly brown) add the eggplants and sautee for 1-2 min
- Add in the minced meat, keep stirring to break the chunks, and season with salt and pepper to taste
- When the meat turns brown (1-2 min), add the tomato puree dissolved in water to reach 1/4 cup and stir
- As most of the tomato puree is reduced, add olives and capers
- Add the sweetener dissolved in vinegar
- Keep cooking on medium heat stirring occasionally until the sauce reduces
- Add fresh chopped basil and serve
- Buon appetito!
- For more carbs: serve this with piadina/bread/tortilla/pita/pasta
- For less fat and more protein: use lean ground beef and use just 1 tbsp of olive oil. It might be drier so add more water.