Veal Stew (Ghosht)

Veal Stew is full of flavor and the array of spices that are used offer a wide variety of health benefits for people with diabetes.

Veal Stew Prep Time: 15 min
Cook Time: 1 hr 20 min
Ready In: 1 hr 35 min

Servings: 4

Ingredients
1 lb bone-in lean Veal Shoulder, cut into 1-inch cubes
1½ cup thinly sliced (lengthwise) Onion
1 cup Water
18 medium Peppercorns, whole
12 medium Cloves, whole
2 medium Black Cardamom, cracked
2 medium Roma Tomatoes, peeled and chopped
1 medium stick Cinnamon, broken into 2 equal pieces (5-inch pieces)
1 tsp minced Garlic
1 tsp minced Ginger
1 tsp crushed Coriander Seeds
1 tsp Cumin Seeds
¾ tsp Paprika (Hungarian paprika is best)
½ tsp Red Chili Flakes
½ tsp Salt
1/8 tsp Turmeric
1 small Green Chili, whole with stem (Topping)
2 tbsp non-fat Yogurt (Topping)
1 tbsp chopped Cilantro (Topping)
1 tbsp thinly sliced Ginger (Topping)

Directions
In a medium pot over medium low heat, add veal, onion, water, peppercorns, cloves, cardamom, tomatoes, cinnamon, garlic, ginger, coriander seeds, cumin seeds, paprika, chili flakes, salt and turmeric and stir.
Reduce heat to low, cover and simmer for 1 hour or until meat is tender.
Remove lid and cook for 20 minutes more or until stew is thick and water is reduced.
Add topping ingredients of green chili, yogurt, cilantro and ginger, stir and remove from heat.

Tips & Notes
Ask a butcher to cut the meat for you and that way you can ask for any visible fat to be trimmed. This will reduce the fat content of the dish.
Using bone-in veal shoulder will enhance the flavor of this dish. You can also find packages of bone-in cubed veal shoulder at the grocery store. If you cannot find veal shoulder, another lean cut of beef can be substituted in this dish.
Even though this dish has a large amount of spices, some have shown potential health benefits. For example, cinnamon has shown in some studies to lower blood sugar levels and be beneficial for diabetes. Turmeric has antioxidant properties and may protect against diseases such as heart disease or cancer. So enjoy them as part of a healthy diet.

Nutritional Information Per Serving
Calories: 159
Total Fat: 3g
Saturated Fat: 1g
Cholesterol: 80mg
Sodium: 360mg
Total Carbohydrates: 9g
Dietary Fiber: 2g
Protein: 23g

Source: DiabetesCare.net

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Filed under: Recipes for Diabetics

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