Recipes: Savory Veal Stew over Hot Grits

the recipes

october 98

Savory Veal Stew over Hot Grits

Savory Veal Stew

(makes 4 servings)

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
1	recipe Hot Grits (follows)

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. Pass the Tabasco sauce bottle to allow people to add to taste.

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)

Hot Grits

(makes 4 servings)

4	cups (960 ml) water
1	cup (148 g) quick grits
1	teaspoon (5 ml) salt (optional)
1	tablespoon (11 g) reduced-fat soft margarine

Place water in a medium pot and bring to a rapid boil over high heat. Gradually add grits and salt, whisking constantly. Reduce heat and slow boil until grits are done, about 5 minutes.
Remove from heat and dot top of grits with margarine. Stir again before serving hot.

Per serving (grits only):	160 calories (14% calories from fat), 3 g protein, 3 g total fat (0.4 g saturated fat), 31 g carbohydrate, 1 g dietary fiber, 0 cholesterol, 30 mg sodium
Diabetic exchanges:	2 carbohydrate (bread/starch)

Steamed Cabbage

(makes 4 servings)

4	cups (280 g) package shredded cabbage
1	tablespoon (11 g) reduced-fat soft margarine
1	tablespoon (15 ml) fresh lemon juice
1/2	teaspoon (2.5 ml) Dijon mustard
	salt (optional) and freshly ground pepper to taste

Place shredded cabbage in a vegetable steamer (we sometimes use a colander) set over a pan of slowly boiling water. Cover and steam for 7 to 8 minutes, until tender but still crisp.
Place margarine, lemon juice, and mustard in a small microwave-safe dish. Microwave on HIGH for 10 to 15 seconds, until margarine melts. Stir and drizzle over steamed cabbage, tossing gently to coat evenly. Season with salt (if using) and pepper. Serve hot,

Per serving:	34 calories (46% calories from fat), 1 g protein, 2 g total fat (0.4 g saturated fat), 4 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 61 mg sodium
Diabetic exchanges:	1 vegetable, 1/2 fat

Broiled Orange Halves

(makes 4 servings)

2	medium navel oranges, about 6 ounces (240 g) each
2	teaspoons (10 g) firmly packed brown sugar
2	teaspoons (10 ml) dry sherry
2	teaspoons (9 g) reduced-fat soft margarine
	ground cinnamon
	pinch of ground ginger

Cut each orange in half crosswise. Using a grapefruit knife, carefully cut around fruit in each half to separate it from the peel and membrane, leaving the orange section in the shell. Arrange the orange halves in a small baking dish.
Sprinkle each half with 1/2 teaspoon (2.5 ml) of the brown sugar and sherry. Dot each half with 1/4 of the margarine. Sprinkle each half with cinnamon and ginger. (Can be made ahead to this point).
Just before serving, preheat the broiler. Broil the orange halves 4 inches (10 cm) from the source of heat until hot and bubbly, about 3 minutes. Serve warm, using a dessert spoon.

Per serving:	50 calories (21% calories from fat), 1 g protein, 1 g total fat (0.3 g saturated fat), 10 g carbohydrate, 2 g dietary fiber, 0 cholesterol, 23 mg sodium
Diabetic exchanges:	1 carbohydrate (fruit)

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