Oven-Roasted Pork Ossobuco

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Preparation : 20 min Cooking : 2 h
280 calories/serving

Ingredients

1 onions, finely chopped 7.1 oz
2 cloves garlic, minced
4 pork shank (ossobuco) 1.8 lb
2 tbsp cornstarch 0.6 oz
2 tbsp olive oil 1 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]
1/2 cup white wine 4.2 fl.oz
1 fennels, cut into slices 12.5 oz
2 tsp herbes de Provence 0.1 oz
1 star anise 0.1 oz
1 1/3 cup beef broth, or beef 10.6 fl.oz

Before you start

A baking or casserole dish with a tight-fitting lid is necessary for this recipe.

Method

  1. Preheat the oven to 160°C/325°F. Coat the pork shanks with cornstarch.
  2. Heat the oil on medium-high heat in a casserole dish. Brown the shanks on all sides, about 7 min. Transfer them to a plate and sprinkle with salt and pepper. Set aside.
  3. Add the fennel to the casserole dish, and cook, while stirring, for 3 min, then add the onion and garlic. Sauté 2-3 min until they become translucent. Deglaze the pan with the wine and add the herbs. Put the shanks back into the casserole dish, add star anise and broth as well. Bring to a boil, then cover and place in the oven.
  4. Cook in the middle of the oven for about 2 h, until meat is tender and can easily be pulled apart using a fork. Serve.

Observations

This dish can be made a few days ahead and reheated over moderate heat.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

280

Fat

14 g

22 %

Saturated 3.8 g
+ Trans 0 g

19 %

Cholesterol

80 mg

Sodium

300 mg

12 %

Carbohydrate

12 g

4 %

Fibre

2 g

9 %

Sugars

2 g

Net Carbs

10 g

Protein

26 g

Vitamin A

1 %

Vitamin C

16 %

Calcium

5 %

Iron

13 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B6, Zinc
Good source of  :
Vitamin B2
Source of  :
Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Pantothenic Acid, Vitamin C, Vitamin D, Vitamin E, Vitamin K
Low  :
Calories, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables 1 ½
Meat and Alternatives 3
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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