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Two-Grain Pilaf with Veal

Yield 5 servings

Ingredients

  • 1 (1-pound) veal or beef shank
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon all-purpose flour
  • 2 teaspoons vegetable oil, divided
  • 1 cup diced carrot
  • 1 cup diced celery
  • 1 cup diced yellow onion
  • 2 garlic cloves, minced
  • 1/2 cup dry white wine
  • 1 (14 1/2-ounce) can fat-free beef broth, divided
  • 1 (14.5-ounce) can no-salt-added whole tomatoes, undrained and chopped
  • 1 cup water
  • 1 teaspoon dried basil
  • 2/3 cup wild rice
  • 1/3 cup uncooked pearl barley
  • Carrot curls (optional)
  • Basil sprigs (optional)

Nutrition Information

  • calories 258
  • caloriesfromfat 19 %
  • fat 5.4 g
  • satfat 1.8 g
  • monofat 1.7 g
  • polyfat 1.3 g
  • protein 14 g
  • carbohydrate 38.9 g
  • fiber 5.1 g
  • cholesterol 30 mg
  • iron 2.1 mg
  • sodium 238 mg
  • calcium 107 mg

How to Make It

  1. Preheat oven to 350°.

  2. Trim fat from veal. Sprinkle salt and pepper over veal; dredge in flour. Heat 1 teaspoon oil in a large ovenproof Dutch oven over medium-high heat. Add veal; cook 2 1/2 minutes on each side or until browned. Remove from pan; set aside. Add remaining 1 teaspoon oil, carrot, celery, onion, and garlic to pan; cook over medium heat for 5 minutes or until tender. Add wine, scraping pan to loosen browned bits. Return veal to pan; add 1 cup broth, tomatoes, water, and dried basil. Cover and bake at 350° for 30 minutes. Add rice, barley, and remaining broth; cover and cook 1 1/2 hours until veal is tender and rice is done.

  3. Remove veal from Dutch oven. Remove meat from bone; discard bone. Shred with 2 forks; return shredded veal to pan. Garnish with carrot curls and basil sprigs, if desired.