A Classic Italian Dish with a Modern Twist
Looking for a protein-packed, nutrient-dense meal that’s as delicious as it is satisfying? This braised osso buco with roasted vegetables brings the rich flavours of slow-cooked veal together with a vibrant medley of roasted seasonal vegetables. The result? A meal that’s perfect for muscle recovery, packed with protein, and loaded with vitamins and minerals. Whether you’re training hard or just looking for a wholesome meal, this dish ticks all the boxes. Here, for your culinary pleasure is our Mama’s own Osso Bucco recipe, with roasted vegetables.
Osso bucco is Italian for “bone with a hole”, a reference to the marrow hole at the centre of the cross-cut veal shank.
Ingredients
For the Osso Buco:
- 2 tbsp olive oil
- 4 veal osso buco pieces (800g – 1kg)
- 50g plain flour
- Salt and pepper to taste
- 2 medium brown onions, peeled and sliced
- 4 garlic cloves, peeled and sliced
- 200ml white wine
- 400g tinned tomatoes
- 300ml beef stock
- 2 bay leaves
- 1 sprig fresh rosemary
- Zest of 1 lemon
- 2 tbsp fresh parsley, chopped
For the Roasted Vegetables:
- 1 cup broccoli florets
- 1 cup cauliflower florets
- 1 small zucchini, sliced
- 1/2 red onion, cut into wedges
- 6 cherry tomatoes
- 1/2 cup diced carrots
- 2 tbsp olive oil
- Salt and pepper to taste
- 1 tsp fennel seeds (optional, for extra depth of flavour)
How to Make It
Step 1: Brown the Osso Buco
- Season the veal with salt and pepper, then coat lightly with flour.
- Heat olive oil in a large pan over medium-high heat. Sear the veal on both sides for 3-4 minutes per side until golden brown. Remove and set aside.
Step 2: Build the Sauce
- In the same pan, sauté onions and garlic until softened.
- Pour in the white wine and let it reduce by half.
- Add tomatoes, beef stock, bay leaves, and rosemary. Stir well.
- Return the veal to the pan, cover, and simmer on low for 2.5 – 3 hours until fork-tender.
Step 3: Roast the Vegetables
- Preheat the oven to 200°C (400°F).
- Toss broccoli, cauliflower, zucchini, onion, carrots, and fennel seeds with olive oil, salt, and pepper.
- Spread on a baking tray and roast for 20-25 minutes, stirring halfway. Add cherry tomatoes in the last 10 minutes of roasting.
Step 4: Finish and Serve
- Plate the osso buco with the roasted vegetables.
- Sprinkle with lemon zest and fresh parsley before serving.
Nutritional Breakdown (Per Serving)
Osso Buco (with Sauce):
- Calories: ~450 kcal
- Protein: ~50g
- Fat: ~18g (saturated ~6g)
- Carbs: ~15g
- Fiber: ~3g
- Sodium: ~700mg
Roasted Vegetables:
- Calories: ~120 kcal
- Protein: ~5g
- Fat: ~7g
- Carbs: ~15g
- Fiber: ~4g
- Sodium: ~150mg
Total Per Serving:
- Calories: ~570 kcal
- Protein: ~55g
- Fat: ~25g
- Carbs: ~30g
- Fiber: ~7g
- Sodium: ~850mg
Why This Osso Bucco Recipe Works
✔️ High in Protein: Supports muscle growth and recovery.
✔️ Rich in Nutrients: Packed with iron, B vitamins, and antioxidants.
✔️ Low-Carb Option: Perfect for those looking to keep carbs in check.
✔️ Gut-Friendly: Fiber from the roasted vegetables supports digestion.
This dish delivers everything you need for a power-packed meal—flavour, nutrition, and a gourmet experience that’s easy to make at home.
Check out the Meat Emporium for Sydney-siders https://www.meatemporium.com.au/
Or Sam the Butcher for our Souther Brothers
