Recipes
Veal braised with onions
Ingredients:
2 tbsp (25 mL) olive oil, divided
2 lbs (1 kg) lean stewing veal, cut into ¾-inch (2 cm) cubes
2 large onions, chopped
2 cloves garlic, finely chopped
2 tbsp (25 mL) all-purpose flour
1 ½ cups (375 mL) reduced-sodium chicken broth
½ cup (125 mL) dry white wine or additional broth
2 tbsp (25 mL) tomato paste
½ tsp (2 mL) salt
½ tsp (2 mL) freshly ground black pepper
¼ cup (50 mL) chopped fresh parsley
1 tsp (5 mL) grated lemon zest
Instructions:
1. In a Dutch oven or large saucepan, heat 1 tbsp (15 mL) oil over high heat; brown veal in batches. Transfer to a plate.
2. Reduce heat to medium; add remaining oil. Cook onions and garlic, stirring, for 5 minutes or until lightly colored. Blend in flour; stir in broth, wine and tomato paste. Add veal along with accumulated juices; season with salt and pepper. Bring to a boil.
3. Reduce heat, cover and simmer, stirring occasionally for 50 minutes. Stir in parsley and lemon zest; cook, covered, for 10 minutes or until veal is tender.
Notes:
Tips:
When a recipe calls for broth or stock, always use reduced-sodium or salt-free products. In this recipe, replacing the reduced-sodium broth with regular broth would increase the sodium by about 120 mg per serving. If you do need to use regular broth, remember to omit or cut down the salt in the recipe.
Serve this simple dish with noodles or creamy mashed potatoes.
Nutritional analysis per servings
Calories 250
Carbohydrate 9g
Fiber 2g
Protein 33g
Total fat 9g
Saturated fat 2g
Sodium 410 mg
Cholesterol 127 mg
Canada’s Choice per Serving: ½ Carbohydrate, 4 Meat & Alternatives
Recipe reprinted with permission from Diabetes Comfort Food, Johanna Burkhard and Barb Selley, Robert Rose Inc., 2006, http://www.robertrose.ca