Olives and pine nuts give this 20-minute veal stew a rich, Mediterranean flavor. It's based on delicious meals I enjoyed on trips to Italy. Pine nuts are also called pignoli. They may be stocked with the spices, the other nuts or in the gourmet section of your market. Store leftover nuts in the freezer. Mediterranean Veal With Orange Barley
-- Makes 2 servings
1/2 pound veal stewing meat, trimmed of fat and cut into 1-inch cubes
1 cup diced yellow onion
2 garlic cloves, crushed
1/2 cup dry white wine
1 cup low-salt, no-sugar-added canned, crushed tomatoes
3 to 4 cups broccoli florets ( 1/2 pound)
8 black olives, pitted and cut in half
2 tablespoons pine nuts
1/2 cup fresh basil, torn into bite-size pieces
salt and freshly ground pepper
Orange Barley (see note)
Heat a nonstick skillet over medium-high heat and spray with olive oil. Brown veal on all sides, about 3 minutes; remove from pan. Add onion and garlic; cook 2 minutes. Add wine and cook another minute. Add tomatoes and broccoli florets.
Lower heat to medium-low and return veal to the pan. Cover and simmer 10 minutes. Add olives and pine nuts. Cook 5 minutes. Add basil and salt and pepper to taste. Serve over Orange Barley (see note below).
Note: Bring 1 cup fat-free, low-salt chicken broth to a boil in a saucepan. Add 1/2 cup quick-cooking pearl barley. Reduce heat and simmer 10 minutes, uncovered; drain. Stir in 2 teaspoons olive oil, 1 tablespoon orange juice and salt and freshly ground pepper to taste.
Per serving: 570 calories, 16 grams fat, 3 grams saturated fat, 96 milligrams cholesterol, 37 grams protein, 64 grams carbohydrate, 9 grams fiber, 587 milligrams sodium
Recipe analysis provided by the Miami Herald.