Our Veal with sweet potato and semi-dried tomato mash is fantastic food for the family.
Ingredients
- 800g orange sweet potato, peeled, roughly chopped
- 1/4 cup reduced-fat milk, warmed
- 1/4 cup semi-dried tomatoes, chopped
- 1 1/2 tablespoons olive oil
- 4 (100g each) thin veal steaks
- 1 garlic clove, finely chopped
- 1/4 cup balsamic vinegar
- Steamed green beans, to serve
Method
- Step 1Preheat oven to 200ºC/180ºC fan-forced. Line a baking tray with baking paper.
- Step 2Cook potato in a large saucepan of boiling water for 10 to 12 minutes or until tender. Drain. Return to pan over low heat. Mash. Add milk and tomato. Stir to combine. Season with salt and pepper.
- Step 3Meanwhile, heat oil in a frying pan over medium-high heat. Cook veal, in batches, for 1 to 2 minutes each side for medium or until cooked to your liking. Transfer to a plate. Cover to keep warm.
- Step 4Reduce heat to low. Add garlic and vinegar. Simmer, stirring, for 1 minute or until thickened. Spoon mash onto plates. Top with veal. Drizzle with vinegar mixture. Serve with beans.
- Diabetes friendly
- Low carb
- Low kilojoule
- Low sodium
- Lower gi
Nutrition
1439 kj
Energy
10g
Fat Total
2g
Saturated Fat
5g
Fibre
28g
Protein
38mg
Cholesterol
123.38mg
Sodium
15g
Carbs (sugar)
33g
Carbs (total)
All nutrition values are per serve
- Author: Abi Ulgiati
- Image credit: Rob Palmer
- Publication: Super Food Ideas
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