Veal with Tomato and Thyme Sauce

Veal with Tomato and Thyme Sauce

  • Serves: 4
  • Prep Time: 00:30
  • Cooking Time: 01:00
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A simple but tasty veal dish that’s perfect to serve up to guests. The veal is coated in nut-free flours, and becomes tender and mouthwatering in its tomato and thyme sauce. Serve with steamed carrots and a fresh garden salad.

Ingredients

* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 600g veal steaks, thin slices or pound thinner
  • 3 Tbsp olive oil, or coconut oil
  • 1 egg(s), whisked
  • COATING:
  • 1/4 cup arrowroot flour
  • 2 Tbsp coconut flour
  • 1 tsp dried thyme
  • 1/2 tsp garlic, powder
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper, ground
  • SAUCE:
  • 1 1/2 cups passata/tomato puree
  • 1/4 cup coconut cream
  • 3 Tbsp red wine vinegar, organic
  • 2 tsp maple syrup, 100%
  • 1/4 tsp dried thyme, or 1 tsp fresh leaves
  • 1/4 tsp sea salt

Directions

To prepare the meat and coating: Cut the veal steaks into approximately 8cm pieces and pound any thick slices. Add the egg to a bowl and whisk. Add the coating ingredients to a separate dish and mix well.

Preheat oven to 170c (fan-forced). Lightly grease an oven-proof casserole dish with a lid, set aside for later.

Heat a large frying pan on medium heat and add 1 tablespoon of oil.

Dip each slice of veal into the egg, then lightly coat in the seasoned flour mixture, then add to the pan. Brown both sides lightly (the veal will finish cooking in the oven). Add the fried veal to the prepared dish and allow a small 0.5cm space between the pieces so the sauce can flow between. Repeat with the remaining veal, adding oil as needed. Place the second layer of veal off centre to the lower pieces (this will make it easier to remove when serving).

Add the sauce ingredients into a jug and mix well. Pour the sauce evenly over the veal, place the lid on and cook in the oven for approximately 1 hour or until the veal is soft and melt in your mouth tender.

To serve, gently slide a large spoon or spatula under each piece, you want to keep the coating intact. The veal and tomato sauce goes well with steamed carrots and a garden salad.

veal steaks

Choose grass-fed veal to ensure you are eating a healthy animal that's been fed as naturally as possible. Veal is an excellent source of protein but it should not be the only thing on your plate, balance your meal with 2/3 plant-based foods and 1/3 meat.

olive oil

The olive fruit of the olive tree is pressed and crushed to released the oil. Healthy fats like olive oil are essential for brain function and to transport vitamins and minerals throughout our bodies. This is a delicious oil to drizzled over salads and vegetables.

egg(s)

I have used large free range or organic eggs from a 700g carton in my recipes. Eggs are one of the few foods considered to be a complete protein because they contain all 9 essential amino acids, also studies have shown that lutein (yellow colour) in egg yolks protects against the progress of early heart disease.

arrowroot flour

Arrowroot is a herb, the roots are cultivated for its starch properties. It is used in my recipes as a thickener and I also like combining it with almond meal to produce a much lighter texture, more like a gluten flour. I find the starch helps to bind the ingredients together. You can substitute tapioca flour, which is made from the dried roots of the cassava plant. Tapioca can be used in baking, it has a slightly sweet flavour. However, I do not recommend thickening with tapioca, as it has a stretchy, gummy texture. Supermarkets only sell in very small containers, which is not cost effective. Purchase from baking specialty stores, health food stores or online. ( When substituting for cornflour in recipes, 2 teaspoons arrowroot = 1 tablespoon cornflour/starch).

coconut flour

Coconut flour is made by drying and grinding the meat of a coconut to a fine texture. Coconut flour is an excellent source of dietary fibre and protein. It's a good grain-free and nut-free alternative but does require a larger amount of liquid than normal when used for baked goods. When replacing in a recipe that calls for wheat flour (or almond meal), use this guide; 1 cup of regular flour = 1/3 cup coconut flour, add an extra egg and an extra 1/3 cup of liquid. There are now quite a few brands of coconut flour available and they all seem to perform differently depending on how coarse the texture is. In my recipes I have used Organic Coconut Flour from 'Let's Do Organic', I like its finer texture (I purchase from iherb.com).

thyme

Thyme is a perennial herb in the mint family of plants. Thyme has very small leaves that can vary in colour from deep to paler green shades. There are more that 350 known thyme species, common thyme is most popular for cooking but is also used for medicinal purposes. Use fresh or dried leaves to flavour casseroles, soups, stews and sauteed or mashed vegetables.

garlic

Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

black pepper, ground

Black and white pepper both come from the fruit of a tropical vine. Black pepper is the cooked and dried unripe fruit, know as a peppercorn and white pepper is from the ripe fruit seed. Pepper is usually coupled with salt, sprinkled over or added to food.

passata/tomato puree

Purchase organic tomato passata/puree in glass containers (pure tomato without sugar or salt). Tomatoes are acidic which increases the rate at which BPA enters food and this can be a concern with canned tomato products. Tomatoes are a useful source of vitamin C, beta carotene, folate and potassium. Tomatoes are a nightshade vegetable.

coconut cream

I use this extensively throughout my recipes; from soups to dinners to desserts and cakes. I think it is the best dairy-free alternative. It gives so much flavour and creaminess to a wide variety of dishes. When purchasing in the can read your labels, even some organic brands contain gums and thickeners, choose full-fat not low-fat versions. I use Honest To Goodness organic cream 400ml and Ayam which isn't organic but has no additives or thickeners and is much creamier and thicker than other brands (that's why I love it), it comes in 400ml, 270ml and 140ml size cans.

red wine vinegar

Use organic red wine vinegar if possible produced by slow fermentation.

maple syrup, 100%

Maple syrup is an earthy, sweet tasting amber liquid that is produced by boiling down the sap of maple trees. Use organic 100% maple syrup which is a natural food sweetener, not a flavoured maple syrup. Pure maple syrup contains a decent amount of some minerals, especially manganese and zinc, some traces of potassium and calcium but it does contain a whole bunch of sugar. I try to reduced the amount of sweetness in each recipe to the lowest possible without compromising taste. Feel free to adjust to your liking. I use maple syrup in place of raw honey when I don't want the strong honey flavour coming through in a recipe. I have paleo cookies and desserts in my cookbook made from whole food ingredients with natural sugars but please don’t overindulge. Use as a treat only for special occasions.

thyme

Thyme is a perennial herb in the mint family of plants. Thyme has very small leaves that can vary in colour from deep to paler green shades. There are more that 350 known thyme species, common thyme is most popular for cooking but is also used for medicinal purposes. Use fresh or dried leaves to flavour casseroles, soups, stews and sauteed or mashed vegetables.

sea salt

Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.

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