Recipes: Quick Meals with Few Ingredients

the recipes

january 2003

Quick Meals with Few Ingredients

Veal Marsala

(makes 4 servings)

1	pound veal scaloppine
	butter-flavored refrigerated cooking spray
1	shallot, minced
1/2	cup Marsala wine
1	tablespoon fresh lemon juice

Pound the veal until very thin, turning to make sure both sides are pounded well. Set aside.
Heat a non-stick sauté pan until hot, and sauté the veal until brown. Coat with cooking spray and turn. Transfer veal to a plate; keep warm.
Coat the pan with cooking spray and add the shallot. Cook over medium heat for 2 minutes. Add the wine and lemon juice. Reduce by 1/3. Add the meat and simmer until reheated.

Per serving:	153 calories (20% calories from fat). 23 g protein, 3 g total fat (1.0 g saturated fat), 3 g carbohydrate , 0 dietary fiber, 94 mg cholesterol, 99 mg sodium, 403 mg potassium
Diabetic exchanges:	3 very lean protein

Polenta in the Microwave

(makes 4 servings)

2	cups water
1/3	cup yellow corn meal
1	teaspoon olive oil
2	tablespoons grated Parmesan cheese
	freshly grated pepper

Place the water in a deep microwavable bowl and stir in the corn meal.
Microwave uncovered at 100% for 3 minutes. Remove and stir well, making sure there are no lumps. Cover and microwave for another 3 minutes. Remove cover and stir in oil, cheese, and fresh pepper.

Per serving:	63 calories (30% calories from fat), 2 g protein, 2 g total fat (0.7 g saturated fat), 9 g carbohydrate, 1 g dietary fiber, 2 mg cholesterol, 47 mg sodium, 21 mg potassium
Diabetic exchanges:	1/2 carbohydrate (bread/starch)

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