Richly flavored braised meats like veal are always a welcome choice for a family meal.

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.
  • Prepare in advance, since the flavor improves when refrigerated and reheated the next day.
Cooking time: 1 hour 5 minutes approximately

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

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.

Nutritional Information

Per Serving
Calories 250
Total fat 9 g
Saturated fat 2 g
Cholesterol 127 mg
Sodium 410 mg
Carbohydrates 9 g
Fiber 2 g
Protein 33 g

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