Braised Osso Buco with Roasted Vegetables: A High-Protein Classic

Author

The Coach
March 19, 2025

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

  1. Season the veal with salt and pepper, then coat lightly with flour.

  2. 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

  1. In the same pan, sauté onions and garlic until softened.

  2. Pour in the white wine and let it reduce by half.

  3. Add tomatoes, beef stock, bay leaves, and rosemary. Stir well.

  4. Return the veal to the pan, cover, and simmer on low for 2.5 – 3 hours until fork-tender.

Step 3: Roast the Vegetables

  1. Preheat the oven to 200°C (400°F).

  2. Toss broccoli, cauliflower, zucchini, onion, carrots, and fennel seeds with olive oil, salt, and pepper.

  3. 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

  1. Plate the osso buco with the roasted vegetables.

  2. 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