Italian · lunch, dinner
Peposo (Tuscan Black Pepper Beef Braised in Red Wine)
Peposo
Video by Casa Pappagallo on YouTube, in Italian · Open on YouTube
- Low carb (3.8 g net carbs) but not keto: 32% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
About 55 g protein and 4 g net carbs a serve: just beef, garlic and black pepper slowly braised in red wine, with no flour, tomato or sugar; rich in vitamin B12 and zinc.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 6
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.
- Choose a cut for long cooking (not fillet). Cut it into large chunks, about 5 cm; leave small bits of fat on for flavour and trim only large fatty pieces. 0:38
- Put the beef in a bowl with the peppercorns and garlic, pour over enough red wine to cover, cover the bowl and leave to marinate for about 1 hour (in the fridge if the kitchen is hot or you marinate longer). 1:45
- Heat a drizzle of olive oil in a heavy casserole, then add the beef, garlic, peppercorns and all the wine, a little at a time. 3:02
- Add a little salt, turn the heat to the lowest setting, cover and cook for at least 3 hours, until the wine has almost all evaporated into a thick dark sauce and the beef is spoon-tender. 3:31
- Taste, add salt if needed, and serve the beef with its dense sauce. 3:57
Tip. Serves 4 is our estimate for the video's 900 g of beef (the cook's website has a 1.5 kg version for 4). He serves it with warm white beans, sage and olive oil, or mashed potato. Even better reheated the next day.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 4%
- Protein 60%
- Fat 36%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High192%
4.6 µg a serve, mostly from lean braising beef (100%). 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.
Zinc High129%
14 mg a serve, mostly from lean braising beef (99%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High107%
59 µg a serve, mostly from lean braising beef (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High55%
0.9 mg a serve, mostly from lean braising beef (92%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High32%
5.8 mg a serve, mostly from lean braising beef (87%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source14%
680 mg a serve, mostly from lean braising beef (80%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source13%
53 mg a serve, mostly from lean braising beef (73%). 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 8
Vitamin K9%
11 µg a serve, mostly from black peppercorns (56%). 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.
Vitamin E5%
0.7 mg a serve, mostly from virgin olive oil (68%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-35%
0.1 g a serve, mostly from lean braising beef (61%). 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.
Calcium4%
53 mg a serve, mostly from lean braising beef (51%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate4%
15 µg a serve, mostly from lean braising beef (91%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C1%
0.7 mg a serve, mostly from garlic (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D1%
0.2 µg a serve, mostly from lean braising beef (100%). 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.
Vitamin A0%
4.4 µg a serve, mostly from lean braising beef (77%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
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.