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

Preheat oven to 350�. Trim fat from veal. Sprinkle salt and pepper over veal; dredge in flour. Heat 1 tsp. 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 tsp. 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 C. 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. 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.

Yield: 5 servings
Calories: 258
Fat: 5.4g
Fiber: 5.1g