Healthy meets hearty in this version of Italian slow-cooked veal and vegies.
Ingredients
- Olive oil spray
- 4 (about 150g each) veal osso bucco (shin slices)
- 1 leek, trimmed, thinly sliced
- 2 celery sticks, trimmed, finely chopped
- 1 large carrot, peeled, finely chopped
- 3 garlic cloves, thinly sliced
- 125ml (1/2 cup) white wine
- 2 large vine-ripened tomatoes, coarsely chopped
- 1 teaspoon Massel chicken style stock powder
- 2.375L (9 1/2 cups) water
- 2 tablespoons chopped fresh continental parsley
- 1 teaspoon finely grated lemon rind
- 1 garlic clove, crushed
- 340g (2 cups) instant polenta (cornmeal)
- Steamed green round beans, to serve
Method
- Step 1Preheat oven to 160°C. Heat a large flameproof casserole dish over high heat. Spray with oil. Cook the veal for 2 minutes each side or until browned. Transfer to a plate.
- Step 2Reduce heat to medium. Spray dish with oil. Cook leek, celery and carrot, stirring occasionally, for 6 minutes or until soft. Add the sliced garlic. Cook, stirring, for 1 minute or until aromatic. Add the wine. Simmer for 1-2 minutes or until the liquid reduces by half.
- Step 3Add the veal, tomato, stock powder and 375ml (1 1/2 cups) of the water. Stir to combine. Bring to the boil. Cover and bake for 1 1/2 hours or until veal is tender. Season with pepper.
- Step 4Combine the parsley, lemon rind and crushed garlic in a small bowl.
- Step 5Meanwhile, bring the remaining water to the boil in a saucepan over high heat. Reduce heat to low. Gradually add the polenta in a thin, steady stream, stirring until combined. Cook, stirring, for 10 minutes or until the mixture thickens and the polenta is soft.
- Step 6Divide polenta and beans among serving dishes. Top with veal mixture. Sprinkle with the parsley mixture.
- High fibre
- Low fat
- Low kilojoule
Nutrition
1830 kj
Energy
3.5g
Fat Total
0.5g
Saturated Fat
9.5g
Fibre
32g
Protein
67g
Carbs (total)
All nutrition values are per serve
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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