Savory Veal Stew II

Recipe Ingredients

1 1/2 lbs	681g / 24oz	Veal for stew - cut 1" cubes
1/4 cup	15g / 0.5oz	Unbleached flour
1/2 teaspoon	2.5ml	Salt
1/2 teaspoon	2.5ml	Freshly-ground black pepper
1 1/2 tablespoons	22ml	Olive oil
1 tablespoon	15ml	Onion - chopped (medium)
2		Garlic cloves - minced
1		Low-fat low-sodium chicken broth - (14 oz)
1/2 lb	227g / 8oz	Baby carrots
1/2 lb	227g / 8oz	Small red new potatoes - cut in half
1/2 cup	118ml	Frozen peas

Recipe Instructions

In a medium bowl, combine the flour, salt, and pepper. Add the veal and toss to coat.

Heat the oil in a large stockpot over medium-high heat. Add the veal and saute on all sides until browned. Remove the veal from the pot.

In the same pot, saute the onions and garlic for 2 minutes. Add the broth. Return the veal to the pot and bring to a boil. Lower the heat, cover, and simmer for 30 minutes.

Stir in the carrots and potatoes. Cover and continue cooking for 15 to 20 minutes, until potatoes are tender. Stir in the peas and cook until they are heated through.

This recipe yields 6 servings. Serving size: 3 to 4 ounce veal with 1/2 cup vegetables.

Exchanges Per Serving: 3 Very Lean Meat, 1 1/2 Starch, 1/2 Monounsaturated Fat.

Nutrition Facts: Calories 243; Calories from Fat 63; Total Fat 7g; Saturated Fat 2g; Cholesterol 96mg; Sodium 322mg; Carbohydrate 19g; Dietary Fiber 3g; Sugars 5g; Protein 27g.

Source:
American Diabetes Association at http://www.diabetes.org

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