Helpful Hints
- You can use any type of short cut pasta such as macaroni or rigatoni instead of penne pasta.
- The recipe calls for a small amount of tomato paste. Freeze the rest for another time.
- You can find minced garlic in the produce section of the market.
Countdown
- Prepare ingredients.
- Cook veal and vegetables 30 minutes.
- Add pasta and cook another 10 minutes.
Shopping List
To buy: 3/4 pound veal stew meat, 1 can low-sodium diced tomatoes*, 1 can tomato paste, 1 small box penne pasta, 1 bottle dry red wine, 1 bottle ground coriander, 1 green bell pepper, 1 bunch celery and 1 bunch fresh thyme or bottle dried thyme.Veal Ragout
Ingredients- 4 teaspoons ground coriander
- 3/4 pound veal stew meat cut into 1-inch pieces
- Salt and freshly ground black pepper
- 2 teaspoons olive oil
- 1 cup diced or coarsely chopped onion
- 1 cup diced or coarsely green bell pepper
- 1 cup sliced celery
- 1 cup drained canned low-sodium, diced tomatoes*
- 2 teaspoons minced garlic
- 3 tablespoons tomato paste
- 2 cups fat-free, low-sodium chicken broth**
- 1 cup dry red wine
- 4 to 5 sprigs fresh thyme or 1 tablespoon dried thyme
- 3 ounces penne pasta (about 1 1/4 cups)
Place ground coriander on a plate and toss veal in the spice, covering all sides. Sprinkle with salt and pepper to taste. Heat oil in a large nonstick casserole over medium-high heat. Add veal and brown for 2 to 3 minutes, turning to brown all sides. Add onion, green bell pepper, celery, diced tomatoes and garlic. Saute 2 minutes. Mix tomato paste with chicken broth and red wine. Pour over the vegetables. Add the thyme. Bring to a simmer, lower heat to medium, cover and cook 30 minutes. Add pasta and continue to cook, uncovered 10-12 minutes until pasta is cooked through. Add salt and pepper to taste. Remove thyme springs, divide between 2 dinner plates and serve.
Yield 2 servings.
Per serving: 610 calories, 90 calories from fat, 10 g fat, 2.2 g saturated fat, 4.8 g monounsaturated fat, 145 mg cholesterol, 50 g protein, 60 g carbohydrates, 8 g dietary fiber, 13 g sugars, 520 mg sodium, 1,990 mg potassium, 700 mg phosphorus.
Exchanges: 2 starch, 4 vegetable, 5 lean protein, 1/2 fat, 1 alcohol.
Shop Smart:
* Canned low-sodium, no-sugar-added diced tomatoes, containing per cup: 41 calories, .3 g fat, .04 g saturated fat, 24 mg sodium.
** Fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 g fat, 150 mg sodium.
