Veal-and-Artichoke Stew with Avgolemono

Meat cooked with artichokes takes on a delicious sweetness that contrasts with the tart lemon juice. This dish is usually served on its own, but it's equally delicious with rice, orzo, or egg noodles mixed into the sunny sauce.

Yield: 8 servings (serving size: 4 ounces meat, 2 artichoke halves, 1/4 cup sauce, and 1 1/2 teaspoons dill)

Ingredients

• Stew:
• 4  cups  water, divided
• 2/3  cup  fresh lemon juice (about 4 lemons), divided
• 8  medium artichokes (about 10 ounces each)
• 4  lemons, cut in half
• 2 1/2  pounds  veal round, trimmed and cut into 2-inch cubes
• 1 1/2  cups  coarsely chopped onion
• 1/2  cup  dry white wine
• 2  (15.75-ounce) cans fat-free,less-sodium chicken broth, divided
• 1/2  cup  chopped fresh dill
• 1/2  teaspoon  sea salt
• 1/2  teaspoon  freshly ground black pepper
• 
  Avgolemono:
• 1  large egg
• 5  tablespoons  water, divided
• 2  tablespoons  fresh lemon juice
• 1 1/2  teaspoons  cornstarch
• 1/4  cup  chopped fresh dill
• Lemon wedges (optional)

Preparation

To prepare the stew, combine 3 cups water and 1/3 cup lemon juice in a large bowl. Working with 1 artichoke at a time, cut off the stem to within 1 inch of base, and peel stem. Remove the bottom leaves and tough outer leaves, and trim about 2 inches from the top of the artichoke. Cut artichoke in half vertically. Remove fuzzy thistle from bottom with a spoon. Trim any remaining leaves and dark green layer from base. Rub edges with a lemon half; place the artichoke halves in lemon water. Repeat procedure with remaining artichokes.

Heat a Dutch oven over medium-high heat, and add veal, browning on all sides. Add onion, and cook for 5 minutes. Add the wine and 1 can of broth; bring to a boil. Cover, reduce heat, and simmer 45 minutes.

Drain the artichoke halves. Add artichoke halves, 1 cup water, 1/3 cup lemon juice, 1/2 cup dill, 1 can of broth, salt, and pepper to pan; cover and simmer for 30 minutes or until the artichokes are tender. Remove veal and artichoke halves with a slotted spoon. Keep warm.

To prepare avgolemono, combine the egg, 3 tablespoons water, and 2 tablespoons lemon juice in a medium bowl. Combine 2 tablespoons water and the cornstarch in a small bowl; add to the egg mixture. Add the egg mixture to juices in pan. Bring to a boil, and cook 5 minutes, stirring constantly with a whisk. Serve the sauce over the veal and artichokes, and sprinkle with 1/4 cup dill. Garnish with lemon wedges, if desired.

Nutritional Information

Calories:

294 (17% from fat)

Fat:

5.4g (sat 2g,mono 0.6g,poly 0.6g)

Protein:

36g

Carbohydrate:

26.9g

Fiber:

9.6g

Cholesterol:

137mg

Iron:

4.9mg

Sodium:

573mg

Calcium:

128mg