Italian · lunch, dinner

Coniglio alla Ligure (Rabbit with Olives and Pine Nuts)

Coniglio alla ligure

Coniglio alla Ligure (Rabbit with Olives and Pine Nuts) — from Casa Pappagallo's cooking video Watch how it’s made · 8:13

Video by Casa Pappagallo on YouTube, in Italian · Open on YouTube

85 minServes 4622 kcal a serve
  • Low carb (6.1 g net carbs) but not keto: 52% of the energy is from fat, and keto meals get about 60% or more
  • Gluten-free ingredients
  • Dairy-free

Contains: Tree nuts. Check labels on stock, sauces and spice mixes.

About 60 g protein and 6 g net carbs a serve: lean rabbit braised with red wine, onion, herbs, olives and pine nuts, with no flour or sugar.

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Ingredients 14

Method

The cook speaks Italian; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.

  1. Heat a drizzle of the oil in a large heavy casserole and brown the rabbit pieces well on all sides; a cast-iron pot takes a while to heat, so be patient. 0:42
  2. While the rabbit browns, slice the onion thinly and slice the garlic (or leave the cloves whole). 1:10
  3. When the rabbit is well browned, add the chopped liver if using and let it brown too. 1:50
  4. Pour in the red wine (white also works) and let the alcohol cook off. 2:20
  5. Add the garlic, onion, marjoram, thyme and half a rosemary sprig, then half the pine nuts and half the olives. 2:45
  6. Add a little warm stock (not too much), a little salt and some pepper. Cover and cook on low heat for about an hour, adding a splash of stock whenever the bottom of the pot looks dry. 3:54
  7. When the rabbit is tender, add the remaining olives and pine nuts and the rest of the rosemary, finely chopped. Cover and cook 5 more minutes on the lowest heat, then taste for salt and serve. 5:00

Tip. Taste before adding salt: the olives already bring plenty. The cook suggests roast potatoes alongside; a green salad or green beans keep it lower in carbs. Chicken thighs work if you can't find rabbit.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 4

Energy622 kcal2,600 kJ
Protein60 g119% of a day
Fibre2 g7% of a day
Carbohydrate8.2 g6.1 g net · 2.2 g sugars3% of a day
Fat36 g7.2 g saturated46% of a day
Sodium680 mg29% of a day

Where the energy comes from one serve

  • Net carbs 4%
  • Protein 41%
  • Fat 55%

Very low carb: under 10% of the energy is from carbs.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin B12 High565%

14 µg a serve, mostly from rabbit (88%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium High144%

79 µg a serve, mostly from rabbit (89%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Zinc High48%

5.2 mg a serve, mostly from rabbit (83%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin B6 High47%

0.8 mg a serve, mostly from rabbit (78%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin A High45%

404 µg a serve, mostly from rabbit's liver (99%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Iron High40%

7.3 mg a serve, mostly from rabbit (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin E High29%

4.4 mg a serve, mostly from virgin olive oil (44%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Folate High21%

86 µg a serve, mostly from rabbit's liver (67%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Omega-3 High21%

0.3 g a serve, mostly from rabbit (53%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Potassium Source16%

730 mg a serve, mostly from rabbit (75%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin K Source16%

19 µg a serve, mostly from virgin olive oil (42%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Magnesium Source15%

64 mg a serve, mostly from rabbit (57%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 3
Calcium7%

90 mg a serve, mostly from rabbit (41%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin C7%

6.3 mg a serve, mostly from rabbit's liver (44%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D0%

0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Casa Pappagallo; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.