Veal, breast, plate half, boneless, separable lean and fat, cooked, braised
Whole food · Lamb, Veal, and Game Products
Photo: Wikipedia
This cut is the tender, marbled breast of veal, braised to melt-in-your-mouth perfection. The slow cooking transforms the lean meat and fat into a succulent, richly flavored dish with a buttery, delicate texture. It's a protein powerhouse, delivering nearly 26g of high-quality protein per 100g with zero carbohydrates.
Calorie split: 38% protein · 0% carbs · 62% fat
↓ Full nutrition💚 Why it's loved
People adore it for its exceptionally mild, delicate flavor and the luxurious, fall-apart tenderness achieved through braising. It's a versatile canvas that absorbs sauces beautifully, making it a centerpiece for both rustic family meals and elegant dinners.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high saturated fat content, which can be significant in larger portions. Those monitoring fat intake should practice portion control and pair it with fiber-rich vegetables like roasted Brussels sprouts or a leafy green salad to balance the meal. Braising in a flavorful broth rather than heavy cream can also lighten the dish.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Provides essential nutrients like iron, zinc, and B vitamins.
- Zero carbohydrates, suitable for low-carb or ketogenic diets.
- Braising makes it a tender, easily digestible protein source.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'plate' or 'brisket' of veal comes from the lower chest, a hardworking muscle that, when braised slowly, breaks down tough collagen into rich, silky gelatin.
Full nutrition (USDA data · scales with serving)
| Water | 54.8 g |
| Energy | 282 kcal |
| Energy | 1180 kj |
| Protein | 25.9 g |
| Total lipid (fat) | 18.9 g |
| Ash | 0.86 g |
| Carbohydrate, by difference | 0.00 g |
| Calcium, Ca | 8.0 mg |
| Iron, Fe | 0.75 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 186 mg |
| Potassium, K | 266 mg |
| Sodium, Na | 64.0 mg |
| Zinc, Zn | 3.5 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 10.6 ug |
| Thiamin | 0.05 mg |
| Riboflavin | 0.30 mg |
| Niacin | 7.9 mg |
| Pantothenic acid | 1.0 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Vitamin B-12 | 1.3 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.4 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 1.1 g |
| SFA 16:0 | 4.3 g |
| SFA 18:0 | 1.8 g |
| Fatty acids, total monounsaturated | 9.1 g |
| MUFA 16:1 | 0.84 g |
| MUFA 18:1 | 7.9 g |
| MUFA 20:1 | 0.08 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.06 g |
| PUFA 20:4 | 0.08 g |
| Cholesterol | 112 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.26 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.1 g |
| Lysine | 2.1 g |
| Methionine | 0.61 g |
| Cystine | 0.29 g |
| Phenylalanine | 1.0 g |
| Tyrosine | 0.82 g |
| Valine | 1.4 g |
| Arginine | 1.5 g |
| Histidine | 0.94 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.2 g |
| Glutamic acid | 4.1 g |
| Glycine | 1.3 g |
| Proline | 1.1 g |
| Serine | 0.97 g |
FAQ
What's the difference between braising and roasting this cut?
Braising (cooking slowly in liquid) is ideal for this tougher cut, as it tenderizes the meat and creates a flavorful sauce. Roasting alone can make it dry and chewy.
Is this a lean cut of meat?
Despite the name 'separable lean,' this specific preparation includes the fat, making it a moderately fatty cut with about 19g of fat per 100g, contributing to its rich flavor and tenderness.
How do I prevent it from drying out?
Ensure the braising liquid (broth, wine, or tomatoes) comes at least halfway up the meat. Cook it low and slow (around 325°F/160°C) until fork-tender, which can take 2-3 hours.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.82 kcal/g · 37% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.