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lunchomnivoreItalian

Carpaccio of Beef with Parmesan and Sautéed Broccoli Rabe

A light yet protein-packed Italian-inspired lunch featuring raw beef tenderloin carpaccio paired with a nutrient-dense side of sautéed broccoli rabe.

Carpaccio of Beef with Parmesan and Sautéed Broccoli Rabe

Instructions

1
Prepare Beef for Slicing
raw

Place the beef tenderloin in the freezer for 20-30 minutes to firm up, making it easier to slice thinly without tearing.

💡 Use a clean, dry cutting board to avoid cross-contamination with raw meat.
2
Prep Broccoli Rabe
sautéed

Rinse the broccoli rabe thoroughly under cold water, trim the tough ends of the stems, and roughly chop into bite-sized pieces.

💡 Pat the broccoli rabe dry with a clean kitchen towel to prevent excess water from diluting the sauté.
3
Slice Beef Tenderloin
raw

Using a very sharp knife, slice the partially frozen beef into paper-thin slices, aiming for uniform thickness to ensure even presentation.

💡 Keep the slices covered with plastic wrap and refrigerated until ready to plate to maintain freshness.
4
Start Sautéing Broccoli Rabe
sautéed

Heat olive oil in a large skillet over medium heat (about 160°C), add minced garlic and red pepper flakes, and sauté for 1-2 minutes until fragrant and golden, but not browned.

💡 Keep the heat moderate to avoid burning the garlic, which can turn bitter.
5
Cook Broccoli Rabe
sautéed

Add the chopped broccoli rabe to the skillet, tossing to coat in the oil and garlic mixture, and cook for 5-7 minutes until wilted and tender with slightly crisp edges.

💡 Stir frequently to ensure even cooking and prevent sticking to the pan.
6
Arrange Carpaccio
raw

Lay the beef slices on chilled plates in a single layer, slightly overlapping, to create an even base for toppings.

💡 Use a chilled plate to keep the raw beef fresh and prevent it from warming up too quickly.
7
Season Carpaccio
raw

Drizzle the beef slices evenly with olive oil and lemon juice, then sprinkle with flaky sea salt and freshly ground black pepper for a balanced flavor.

💡 Use a light hand with the lemon juice to avoid overpowering the delicate beef.
8
Add Toppings to Carpaccio
raw

Scatter rinsed capers over the beef, add thinly shaved Parmesan on top, and garnish with fresh arugula and a sprinkle of lemon zest for brightness.

💡 Use a vegetable peeler to shave the Parmesan for thin, delicate pieces that melt in the mouth.
9
Finish Broccoli Rabe
sautéed

Remove the skillet from heat, squeeze a touch of fresh lemon juice over the broccoli rabe, and toss to combine for a bright, tangy finish.

💡 Taste and adjust seasoning if needed before serving to balance the bitterness of the greens.
Prep Time
15 Min
Cook Time
10 Min
Per Serving
962kcal
Protein47%
Carbs3%
Fat50%
Glycemic Load
3.2 (Low)
Nutrition Information
PreparedRaw ingredients
Energy962 kcal· 48%
Protein103 g· 206%
Carbohydrates7 g· 2%
Carbs (absorbed)4.5 g· 2%
Dietary Fiber2.5 g· 10%
Fat49.5 g· 71%
Saturated Fat18 g· 90%
Monounsaturated Fat24.5 g· 98%
Polyunsaturated Fat3 g· 27%
Trans Fat0 g· 0%
Cholesterol310 mg· 103%
Sodium920 mg· 46%
Potassium710 mg· 20%
Calcium130 mg· 13%
Magnesium39 mg· 10%
Phosphorus620 mg· 89%
Iron4.5 mg· 32%
Zinc17 mg· 170%
Copper0.70 mg· 70%
Selenium70 µg· 127%
Iodine2 µg· 1%
Vitamin C17 mg· 21%
Vitamin A420 µg· 53%
Vitamin D0.60 µg· 3%
Vitamin E4.5 mg· 38%
Vitamin K120 µg· 160%
Vitamin B10.70 mg· 64%
Vitamin B20.80 mg· 57%
Vitamin B60.80 mg· 57%
Vitamin B126 µg· 240%
Folate60 µg· 30%
Niacin17 mg· 106%
Biotin7 µg· 14%
Pantothenic Acid3 mg· 50%
Salt Equivalent2.3 g· 39%

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