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Savory Veal Stew

Ingredients:

1 1/4 pounds (600 g) boneless veal shoulder, trimmed of all fat and cut into 1-inch (2.5 cm) cubes
3 tablespoons (27 g) unbleached all-purpose flour
1/2 teaspoon (2.5 ml) crushed dried thyme
1/8 teaspoon (0.6 ml) crushed dried rosemary
1/2 teaspoon (2.5 ml) salt (optional)
freshly ground pepper
olive oil cooking spray
1 tablespoon (15 ml) olive oil
1/3 cup (80 ml) dry red wine or water
1/2 cup (80 g) chopped onion
4 scallions, white part and 1 inch (2.5 ml) green, chopped
1/3 cup (40 g) thinly sliced celery
1/3 cup (33 g) shredded carrot
1/3 cup (56 g) chopped green bell pepper
1/2 cup (265 g) no-salt-added canned diced tomatoes
1 14 1/2-ounce (415 g) fat-free reduced-sodium chicken broth
1/2 tablespoon (7.5 ml) Worcestershire sauce
1/8 teaspoon (0.6 ml) Tabasco sauce
1 large bay leaf, broken in half
Cooked rice

Directions:

Pound each piece of veal to 1/4-inch (0.6 cm) thickness. In a shallow dish, combine flour, thyme, rosemary, salt (if using), and pepper. Use to dredge pounded veal pieces.

Lightly coat a heavy 4-quart (3.8 l) pot with cooking spray. Add olive oil and place over medium heat. Working in batches, brown the veal pieces, turning once. Remove and set aside.

When all veal is browned, add the wine to the pot, stirring and scraping the bottom to release any browned bits. Add remaining ingredients and stir in the browned veal. Simmer, uncovered, for about 45 to 55 minutes, until veal is fork-tender.

If stew seems too dry, add up to 1/2 cup (120 ml) additional water as needed to reach desired consistency.

Remove and discard bay leaves.

Serve hot over cooked rice. Pass the Tabasco sauce bottle to allow people to add to taste.

Recipe serves 4

Per serving (veal only): 270 calories (35% calories from fat), 29 g protein, 10 g total fat (3.0 g saturated fat), 12 g carbohydrate, 2 g dietary fiber, 113 mg cholesterol, 340 mg sodium
Diabetic exchanges: 3 1/2 lean protein (meat), 1 carbohydrate (1/2 bread/starch, 1 vegetable)

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