Meal‑Prep Essentials: Tomato Sauce, Braised Beef & Quick Weeknight Dishes

Ingredients

• 6 tablespoons Olive Oil (extra‑virgin for finishing, regular for cooking)
• 2 teaspoons Salt (kosher or sea salt)
• 1 teaspoon Dried Oregano (optional, for subtle herb flavor)
• 6 cans (400 g each) Whole Peeled Tomatoes (canned) (drain and rinse before use)
• 8 cloves Garlic Cloves (peeled)
• 3 medium Onion (sliced thin)
• 2 kg Beef Chuck Roast (well‑marbled, bone‑in optional)
• 2 tablespoons Beef Tallow (or any neutral oil if unavailable)
• 1 large Carrot (peeled and diced)
• 1 stalk Celery Stalk (diced)
• 3 leaves Bay Leaves (whole)
• 500 ml Beef Stock (homemade or low‑sodium store‑bought)
• 1 can (400 g) Butter Beans (canned) (drained and rinsed)
• 2 cups Baby Spinach (washed)
• 2 pieces Flour Tortillas (large, 10‑inch)
• 100 g Mozzarella Cheese (shredded)
• 1 handful Fresh Coriander (roughly chopped)
• 2 pieces (≈150 g each) Chicken Thighs (boneless, skinless, cut into bite‑size pieces)
• 200 g Orzo Pasta (dry)
• 1 whole Lemon (zest and juice)
• 10 pieces Green Olives (pitted, sliced)
• 2 large Eggs (room temperature)
• 1 piece Baguette or Other Bread (toasted for serving)
• 200 g Lamb Mince (fresh)
• 2 tablespoons Vodka (optional, for deglazing)
• 100 ml Heavy Cream (optional, for richness)
• 30 g Parmesan Cheese (grated)
• a few leaves Fresh Basil (torn, not chopped)
• 1 pinch Chili Flakes (adjust to heat preference)
• 0.5 teaspoon Ground Cumin (optional)

Instructions

1. Slice Onions & Peel Garlic

   Slice the three medium onions thinly and peel the eight garlic cloves. Set aside in a bowl.

   Time: PT15M

2. Open & Rinse Canned Tomatoes

   Open six 400 g cans of whole peeled tomatoes, pour out the liquid, rinse the tins with a little water and set the tomatoes aside.

   Time: PT5M

3. Heat Oil for Sauce

   Place the large pot over medium‑high heat, add 6 Tbsp olive oil and wait until a wooden spoon placed in the oil shows tiny bubbles around its edge.

   Time: PT2M

   Temperature: medium‑high

4. Sweat Onion & Garlic

   Add the sliced onions and garlic to the hot oil, season with a pinch of salt and cook, stirring occasionally, until the onions are soft and just beginning to turn colour (about 8 minutes).

   Time: PT8M

   Temperature: medium

5. Add Oregano & Tomatoes

   Stir in 1 tsp dried oregano, then add the whole tomatoes. Use the masher to break the tomatoes into chunks, mixing everything together.

   Time: PT3M

   Temperature: medium

6. Simmer Tomato Sauce

   Bring the mixture to a gentle simmer, then reduce heat to low and let it cook, stirring occasionally, for 25 minutes until thickened slightly.

   Time: PT25M

   Temperature: low

7. Cool & Store Sauce

   Transfer the sauce to shallow containers, leave lids off and let cool at room temperature for about 1 hour. Then label, date and store in the fridge (up to 5 days) or freezer (up to 3 months).

   Time: PT1H

8. Season & Sear Beef Chuck

   Pat the 2 kg beef chuck dry, season generously on all sides with salt. Heat 2 Tbsp beef tallow in the Dutch oven over medium‑high heat and sear the beef until a deep brown crust forms on every side (about 5 minutes).

   Time: PT5M

   Temperature: medium‑high

9. Prepare Mirepoix

   While the beef sears, dice the carrot, celery stalk and one additional onion. Set aside.

   Time: PT5M

10. Sauté Mirepoix

    Remove the seared beef and set aside. Add the mirepoix to the pot, sauté for 5 minutes until softened, then deglaze with a splash of beef stock to lift the browned bits.

    Time: PT5M

    Temperature: medium

11. Add Beef & Stock

    Return the beef to the pot, add enough beef stock to come about halfway up the meat, add the bay leaves, and bring to a gentle simmer.

    Time: PT2M

    Temperature: medium

12. Braise Beef

    Cover the pot and place in a pre‑heated oven at 140 °C for 4 hours, checking after 3½ hours. The meat should be fork‑tender and falling apart.

    Time: PT4H

    Temperature: 140°C

13. Shred Beef & Cool

    Remove the beef, let it rest until cool enough to handle (≈10 minutes), then pull apart into bite‑size strands. Portion into containers, pour a little of the cooking stock over each, label and refrigerate (use within 5 days).

    Time: PT15M

14. White‑Bean & Beef Stew

    In a saucepan, heat 1 Tbsp olive oil, add a sliced red onion, season, and soften (3 minutes). Add the shredded beef, a pinch of chili flakes and ½ tsp ground cumin, stir 1 minute. Add the drained butter bean can, ½ cup of the braising stock and a handful of baby spinach. Simmer gently for 5 minutes until heated through and spinach wilts.

    Time: PT5M

    Temperature: medium

15. Beef Quesadilla

    Heat a cast‑iron skillet over medium heat. Toast each side of the two tortillas for 1 minute. Add a layer of shredded beef, half a sliced white onion, 100 g shredded mozzarella and a handful of chopped coriander. Fold and cook each side 2‑3 minutes until cheese melts and tortilla is golden.

    Time: PT6M

    Temperature: medium

16. Chicken Orzo with Lemon & Olives

    Heat 1 Tbsp olive oil in a saucepan over medium‑high. Add the chicken thigh pieces, season with salt and pepper, and sear without moving for 4 minutes. Add a pinch of chili flakes and ½ tsp ground cumin, stir. Meanwhile, cook 200 g orzo in boiling salted water until al dente (≈5 minutes), drain. Return chicken to pan, add zest of one lemon, a handful of sliced green olives, and a splash of lemon juice. Toss with cooked orzo, cover and keep warm.

    Time: PT11M

    Temperature: medium

17. Baked Eggs in Tomato Sugo

    Pre‑heat oven to 180 °C. Spread a thin layer of the cooled tomato sauce in an oven‑safe dish, make two wells and crack an egg into each. Bake for 10‑12 minutes until whites set but yolks remain runny. Serve with toasted bread.

    Time: PT12M

    Temperature: 180°C

18. Lamb Vodka Orzo

    Heat a skillet over medium‑high, add 1 Tbsp olive oil and brown the 200 g lamb mince, seasoning with salt. Add a pinch of chili flakes. Boil water, cook 200 g orzo until al dente (≈10 minutes), drain. Carefully add 2 Tbsp vodka to the pan (flame may appear), let flame subside. Stir in the tomato sugo, simmer 3 minutes, then add 100 ml heavy cream and heat through. Toss the cooked orzo in the sauce, finish with grated Parmesan and torn basil leaves.

    Time: PT22M

    Temperature: medium

19. Final Storage & Labeling

    Allow all dishes to reach room temperature, then seal containers, label with name and date using blue tape and Sharpie. Store sauces in freezer (up to 3 months), shredded beef in fridge (up to 5 days), and ready‑to‑eat meals in fridge (5 days).

    Time: PT15M

Nutrition Facts

Calories

350

Protein

25 g

Carbohydrates

30 g

Fat

15 g

Fiber

6 g