Smarter Vitello Tonnato
Smarter Vitello Tonnato - Serving the veal with a creamy tuna sauce imbues it with wonderful flavor
Healthy, because
Even smarter
Nutritional values
The tender veal is particularly rich in high-quality, easily digestible protein. It is also rich in zinc - a component of many enzymes and hormones. This trace element helps to make our defences fit and is therefore essential for the immune system.
This antipasto classic is not only perfect as an appetizer, but also as a low-carb dinner. If you don't want to do without the carbohydrates, serve a musical bread with it.
(Percentage of daily recommendation)
| Calorie | 297 cal. | (14 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1 g | (3 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.4 μg | (7 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 36 μg | (12 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 2.7 μg | (90 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 513 mg | (13 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 27 μg | (14 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 284 mg | |||
| Cholesterol | 103 mg |
Ingredients
- Ingredients
- 14 ozs Veal fillet
- 1 small carrot
- 1 stalk Celery
- 1 pc Fennel bulb (about 75 grams)
- 2 small onions (each about 50 grams)
- 1 bay leaf
- 2 sprigs Tarragon
- 1 small garlic clove
- 8 peppercorns
- salt
- 1 pint dry white wine
- 10 ozs Canned tuna
- ½ lemon
- 5 ozs Yogurt (low-fat)
- 4 ozs Sour cream
- peppers
- 1 shallot
- 3 Tomatoes (about 250 grams)
- 4 sheets Basil
- 1 oz Caper (drained)
- 1 tsp Red wine vinegar
- 1 Tbsp olive oil
Kitchen utensils
Preparation steps
Trim the veal fillet of all sinews.
Peel carrot and onions and cut into very small dice. Rinse celery and fennel bulb and cut into very small pieces. Peel garlic clove.
Combine prepared vegetables with bay leaf, tarragon, and peppercorns in a large pot and season with salt. Add veal and white wine along with enough water so that the meat is just covered.
Remove veal from the pot and bring the broth to a boil. Cook for 15 minutes. Return veal to pot and bring to a boil. Reduce heat to medium and simmer until veal is cooked through, about 18 minutes. Remove veal and let cool on a plate.
Meanwhile, prepare the sauce: Drain tuna well. Squeeze out lemon juice.
Mix together yogurt, sour cream and 1 tablespoon lemon juice in a small bowl until smooth. Season with salt and pepper. Mix in 3/4 of the tuna until smooth. (If sauce is too thick, you can add a little strained cooking liquid.)
Peel shallot and cut into thin rings. Blanch tomatoes quickly in boiling water, then remove and rinse under cold water. Peel off skins. Cut tomatoes into quarters and remove seeds, then cut into small cubes.
Rinse basil, shake dry, pluck leaves and cut into fine strips. Drain capers and chop coarsely.
Mix together shallot, tomatoes, basil, capers, remaining tuna, red-wine vinegar and oil.
Cut veal into thin slices and arrange on a plate in an overlapping fashion. Season with coarse pepper. Top with tomato and caper salad and serve with tuna-yogurt sauce.
