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Nb persons: 0
Yield: 1 cup
Preparation time: 30 min
Total time: 1 -2 hours
Source: forecast.diabetes.org
Classic Greek Stew
ingredients
3 lb. small white onions
3 Tbsp. olive oil
2 lb. boneless lean veal, cut into 1-inch pieces
4 garlic cloves, peeled and chopped
1 can (15 oz.) whole tomatoes,
drained and coarsely chopped
2 Tbsp. tomato paste diluted with 1/2 cup water
2 bay leaves
1 cinnamon stick (3 inches long)
4 whole allspice berries
4 whole cloves
1 1/2 tsp. ground cumin
1 cup dry red wine
1/2 cup red wine vinegar
2 to 3 cups water
1/4 tsp. kosher salt
1/4 tsp. ground black pepper
preparation
Makes: 6 servings
Serving Size: 1 cup
Preparation Time: 30 minutes
Cooking Time: 30 minutes
1. Bring a large stockpot of water to boiling. Add the white onions and boil for 3 minutes. Drain and rinse the onions in cold water. Cut the ends off the onions, remove the skins, and discard the ends and skins. Set the peeled onions aside.
2. In the same pot, heat the olive oil on medium-high heat. Add the veal and sear the meat in two batches for 5 to 6 minutes per batch, until it is browned on all sides. Transfer the veal to a plate.
3. Add the onions to the pot and sauté over medium-low heat until they are just beginning to brown, about 10 minutes. Add the garlic and sauté for 1 minute. Return the veal to the pot.
4. Stir in the tomatoes, diluted tomato paste, bay leaves, cinnamon, allspice, cloves, and cumin. Add the red wine, vinegar, and water (enough to barely cover the meat and vegetables). Add the salt and pepper. Cover the pan and simmer for 1 to 2 hours, until the meat is tender. Remove the bay leaves and cinnamon stick, and serve.
nutrition
Per Serving: Calories 390, Fat 16 g (Sat. Fat 3.5 g), Carbohydrate 23 g (Fiber 4 g, Sugars 11 g), Cholesterol 120 mg, Sodium 230 mg, Potassium 775 mg, Protein 36 g, Phosphorus 315 mg
Exchanges: Vegetable 4, Lean Meat 4, Fat 2
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