Dead-simple Mediterranean veal

Written by Catherine Saxelby on Wednesday, 21 April 2010.
Tagged: dinner, family fare, healthy cooking, high protein, lower carb, lower salt

  • Ready In: 8 minutes
  • Prep Time: 1 minute
  • Cooking Time: 7 minutes
  • Serves: 4
Dead-simple Mediterranean veal

 

Here's my favourite quick-and-easy dinner recipe. It's made in minutes and will have family and friends asking for it time and again. You can vary this dish by adding thin slices of eggplant or replacing the grated mozzarella with slices of baby bocconcini.

Ingredients

  • spray oil
  • 4 veal steaks, pounded lightly (600-750 g)
  • 1/3 cup passata or tomato pasta sauce
  • 1/3 cup grated reduced-fat mozzarella cheese
  • 1/2 cup basil (or baby spinach) leaves
  • Serve with:
  • Mixed salad and vegetables eg zucchini, carrots, asparagus, broccoli or broccolini are all good

Nutrition per serve

One serve (including 1 cup vegetables and a generous serve of salad) = 795 kJ (189 Cals), 8 g fat (includes 2 g saturated fat), 3 g carbohydrate (includes 2 g sugars), 3 g fibre, 165 mg sodium. Read our nutrition rating system.

Directions

  1. Heat a non-stick frying pan on high. Spray with oil and cook the veal for 1-2 minutes on each side. Transfer to a foil-lined baking tray.
  2. Spread each piece of veal with about a tablespoon of sauce. Sprinkle each evenly with cheese.
  3. Preheat the grill to high. Grill the veal for 3-5 minutes until the cheese melts and the topping is bubbly. Top with basil leaves.
  4. Serve with salad and 1 cup vegetables.

Variations

  • Add thin slices of eggplant or replace the grated mozzarella with slices of baby bocconcini.

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