Rabbit Stew with Prunes

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A classic family dish, typical of Northern France.

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Preparation : 15 min Cooking : 1 h 20 min
340 calories/serving

Ingredients

6 whole prunes 1/3 cup
1/2 tbsp olive oil 8 mL
1/2 tbsp butter, unsalted 7 g
1 tbsp cornstarch 8 g
1/2 rabbit, cut into pieces 700 g
1 pinch salt [optional]
ground pepper to taste [optional]
1/2 onions, coarsely chopped 100 g
1 clove garlic, coarsely sliced
1 sprig rosemary, fresh 5 g
1/3 cup red wine 85 mL
1 bay leaf 0.2 g
1/2 cup water 125 mL

Before you start

Ask the butcher to cut the rabbit into pieces.

Put the serving plates in the oven at the lowest setting about 10 min before serving so they are warm.

Method

  1. In a small bowl, soak the prunes in a small amount of luke-warm water to soften them. Set aside.
  2. Heat the oil and butter in a pan over high heat. Coat the rabbit pieces with the cornstarch, then add them to the pan. Sauté the pieces thoroughly on each side until golden-coloured, about 10 min. Season with salt and pepper, then take the pieces out of the pan and set them aside.
  3. Coarsely chop the onion, garlic and rosemary, then add them to the pan. Cook 2-3 min over medium heat, taking care not to let them burn. Add salt and pepper. Pour in the wine, then scrape the bottom to remove any meat juices.
  4. Put the rabbit pieces back into the pan, add the bay leaf and pour warm water into the pan to a depth of about ½ cm. Bring the liquid to a boil, then lower the heat, cover and simmer over low heat about 40 min. Turn the pieces occasionally, adding some water if necessary to keep a moist environment.
  5. Drain the prunes, then add them to the pan. Continue to cook, covered, until the rabbit is very tender and the meat falls from the bone, about 40 additional min. Remove the bay leaf then serve the stew on the warmed plates.

Nutrition Facts Table

per 1 serving (200 g)

Amount

% Daily Value

Calories

340

Fat

13 g

21 %

Saturated 4.2 g
+ Trans 0.1 g

21 %

Cholesterol

110 mg

Sodium

50 mg

2 %

Carbohydrate

10 g

3 %

Fibre

1 g

5 %

Sugars

5 g

Net Carbs

9 g

Protein

38 g

Vitamin A

2 %

Vitamin C

5 %

Calcium

4 %

Iron

23 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Niacin, Phosphorus, Selenium, Vitamin B12, Vitamin B6, Zinc
Good source of  :
Iron, Potassium, Vitamin B2
Source of  :
Copper, Folacin, Magnesium, Manganese, Omega-3, Pantothenic Acid, Vitamin B1, Vitamin E, Vitamin K
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 0
Vegetables ½
Meat and Alternatives 4 ½
Fats ½
More info
Check out our Meal Plans for Type 2 Diabetes

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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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