Oven-Roasted Pork Ossobuco

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Oven-roasted pork shanks, served with sweet potatoes and rice.

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Preparation : 20 min Cooking : 2 h
570 calories/serving
This recipe is reserved to subscribers to Premium and VIP

Ingredients

1 onions 200 g
2 cloves garlic
4 pork shank (ossobuco) 800 g
2 tbsp cornstarch 16 g
2 tbsp olive oil 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 cup white wine 125 mL
1 fennels 360 g
2 tsp herbes de Provence 2 g
1 star anise 1 g
1 1/3 cup beef broth, or beef 330 mL
2 sweet potatoes, peeled and diced 360 g
2 tbsp canola oil 30 mL
1 1/3 cup basmati rice 240 g

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 olive 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.
  5. About 30 min before the osso buco is ready, prepare the rice and sweet potatoes. Heat the canola oil over medium heat in a pan Add the sweet potatoes and sauté, until lightly golden. Add salt and pepper to taste, cover and cook over low heat for 15 min, until the potatoes are tender. Cook the rice.
  6. Serve the osso buco with the sweet potatoes and rice.

Observations

The osso buco can be made a few days ahead and reheated over moderate heat.

This recipe is reserved to subscribers to Premium and VIP

Nutrition Facts Table

per 1 serving (460 g)

Amount

% Daily Value

Calories

570

Fat

19 g

30 %

Saturated 4.3 g
+ Trans 0.1 g

22 %

Cholesterol

80 mg

Sodium

320 mg

13 %

Carbohydrate

66 g

22 %

Fibre

5 g

20 %

Sugars

7 g

Net Carbs

61 g

Protein

31 g

Vitamin A

125 %

Vitamin C

37 %

Calcium

8 %

Iron

18 %

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1 ½
Meat and Alternatives 3
Fats 3 ½

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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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