1 (1-lb.) veal or beef shank
\n1\/4 tsp. salt
\n1\/4 tsp. pepper
\n1 T. all-purpose flour
\n2 tsp. vegetable oil, divided
\n1 C. diced carrot
\n1 C. diced celery
\n1 C. diced yellow onion
\n2 garlic cloves, minced
\n1\/2 C. dry white wine
\n1 (14 1\/2-oz.) can fat-free beef broth, divided
\n1 (14.5-oz.) can no-salt-added whole tomatoes, undrained and chopped
\n1 C. water
\n1 tsp. dried basil
\n2\/3 C. wild rice
\n1\/3 C. uncooked pearl barley
\nCarrot curls (optional)
\nBasil sprigs (optional)<\/p>\n
Preheat oven to 350\u00ef\u00bf\u00bd. 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\u00ef\u00bf\u00bd 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.<\/p>\n
Yield: 5 servings
\nCalories: 258
\nFat: 5.4g
\nFiber: 5.1g<\/p>\n","protected":false},"excerpt":{"rendered":"
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…<\/p>\n