Sauteed Veal with Lemon on a Bed of Broccoli Rabe

Health score
38%
Sauteed Veal with Lemon on a Bed of Broccoli Rabe
12 min.
2
423kcal

Suggestions

Ingredients

  • 10 ounces broccoli rabe 
  • 1 tablespoon butter 
  • 0.5 cup chicken stock see 
  • 1 handful flat-leaf parsley fresh finely chopped
  • 2 tablespoons flour all-purpose
  • 1  garlic clove chopped
  • 0.3 teaspoon ground nutmeg grated
  • 1  lemon zest ripe juiced
  • 2 tablespoons olive oil extra-virgin
  • 2 servings salt and pepper black freshly ground
  • 0.5 pound veal scallops thinly sliced
  • 0.3 cup water 

Equipment

  • frying pan
  • whisk

Directions

  1. In a skillet over moderate heat, combine oil, butter and flour. Cook 2 or 3 minutes.
  2. Whisk in broth.
  3. Add the sliced veal in thickened sauce 3 or 4 minutes and transfer to a warm platter. Season veal with salt and pepper.
  4. Add lemon zest, lemon juice and chopped parsley to the sauce and remove pan from heat.
  5. Heat water for broccoli rabe. Blanch until just cooked but still crispy.
  6. Drain broccoli rabe.
  7. Place a second skillet over medium high heat.
  8. Add extra-virgin olive oil, garlic, and broccoli rabe and cook until tender. Season with salt, pepper and nutmeg.
  9. To assemble, divide broccoli rabe between 2 dinner plates. Top with veal and pour pan sauce equally over the 2 plates.

Nutrition Facts

Calories423kcal
Protein27.02%
Fat60.71%
Carbs12.27%

Properties

Glycemic Index
160.5
Glycemic Load
4.43
Inflammation Score
-10
Nutrition Score
31.982173919678%

Flavonoids

Apigenin
4.32mg
Luteolin
0.04mg
Kaempferol
0.03mg
Myricetin
0.32mg
Quercetin
3.22mg

Nutrients percent of daily need

Calories:423.26kcal
21.16%
Fat:28.97g
44.57%
Saturated Fat:9.09g
56.79%
Carbohydrates:13.18g
4.39%
Net Carbohydrates:8.65g
3.15%
Sugar:1.74g
1.93%
Cholesterol:109.84mg
36.61%
Sodium:274.1mg
11.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.01g
58.01%
Vitamin K:359.56µg
342.44%
Vitamin A:4064.27IU
81.29%
Vitamin B3:11.68mg
58.41%
Vitamin C:35.76mg
43.34%
Vitamin B6:0.77mg
38.68%
Folate:153.01µg
38.25%
Phosphorus:364.16mg
36.42%
Manganese:0.69mg
34.55%
Vitamin B2:0.59mg
34.46%
Vitamin E:4.82mg
32.11%
Zinc:4.76mg
31.73%
Vitamin B1:0.41mg
27.2%
Iron:4.72mg
26.22%
Vitamin B12:1.53µg
25.52%
Selenium:14.78µg
21.11%
Potassium:731.97mg
20.91%
Vitamin B5:2.01mg
20.1%
Calcium:186.13mg
18.61%
Fiber:4.52g
18.09%
Magnesium:65.34mg
16.33%
Copper:0.25mg
12.26%