HEALTHY RECIPES
Slow-Braised Tender Veal Tenderloin with Tomato-Herb Bulgur
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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In This Article
Healthy
Fork-tender lean veal braised in garlic-tomato reduction, served over fluffy coarse bulgur grain infused with sweet onions and fresh parsley.
⏱ Prep: 15 min🍳 Cook: 30 min
Ingredients
- 130g Lean veal tenderloin or cutlet, cut into bite-sized cubes
- 50g Coarse dry bulgur
- 1 Clove garlic, minced
- 1/2 Medium yellow onion, chopped
- 80g Crushed tomatoes in tomato juice
- 5ml Extra virgin olive oil
- 1 Bay leaf
- Fresh parsley, sea salt, black pepper
Instructions
- Heat olive oil in a skillet. Sear veal cubes over high heat for 3–4 minutes until browned.
- Add chopped onion and minced garlic; cook 2 minutes until translucent.
- Add crushed tomatoes, bay leaf, 100ml water, salt, and pepper. Cover and simmer gently for 20 minutes until veal is exceptionally tender.
- In another pot, boil bulgur in 100ml salted water for 12 minutes until fluffy.
- Spoon warm bulgur onto plate and top with the braised veal and rich tomato pan sauce. Finish with parsley.
🔬 Nutritionist Note: Veal delivers highly bioavailable heme iron and zinc, crucial for thyroid hormone synthesis during prolonged fasting regimens.
Total Time
45 mins
Phases
Prep: 15m
Cook: 30m
Yield
1 servings
Nutrition
470 kcal
Ingredients
- 130g Lean veal tenderloin or cutlet, cut into bite-sized cubes
- 50g Coarse dry bulgur
- 1 Clove garlic, minced
- 1/2 Medium yellow onion, chopped
- 80g Crushed tomatoes in tomato juice
- 5ml Extra virgin olive oil
- 1 Bay leaf
- Fresh parsley, sea salt, black pepper
Instructions
- Heat olive oil in a skillet. Sear veal cubes over high heat for 3–4 minutes until browned.
- Add chopped onion and minced garlic; cook 2 minutes until translucent.
- Add crushed tomatoes, bay leaf, 100ml water, salt, and pepper. Cover and simmer gently for 20 minutes until veal is exceptionally tender.
- In another pot, boil bulgur in 100ml salted water for 12 minutes until fluffy.
- Spoon warm bulgur onto plate and top with the braised veal and rich tomato pan sauce. Finish with parsley.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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