Veal Parmigiana




Ingredients:

3 tablespoons all-purpose flour
1/4 cup fat-free egg substitute
1/2 cup seasoned bread crumbs
4 (3-oz.) veal cutlets (.25-in. thick)
Olive oil cooking spray
3 teaspoons olive oil
1/2 cup fat-free marinara sauce, heated
1/2 cup (2-oz.) shredded fat-free mozzarella cheese
1 ounce Parmesan cheese (shaved with vegetable peeler)


Instructions:

1. Place flour on sheet of waxed paper, egg substitute in small bowl and crumbs on separate sheet of waxed paper. Coat cutlets in flour; dip in egg substitute; then coat in crumbs.

2. Preheat broiler. With cooking spray, coat bottom of large nonstick skillet; set over high heat. Add 1 teaspoon oil, tilting skillet to coat. Return to heat; add 2 cutlets. Cook 1 1/2 minutes, until bottoms are crisp and browned. Turn cutlets; drizzle another 1 teaspoon oil around cutlets; cook 1 1/2 minutes. Place on broiler-pan rack. Add 1 teaspoon oil; cook 2 cutlets, turning once; place on rack.

3. Top each cutlet with 2 tablespoons sauce and mozzarella; sprinkle with Parmesan. Broil 30 seconds to melt cheese.

Makes 4 servings. Per serving: 283 calories, 8 g protein, 19 g carbohydrate, 8 g fat, 0 fiber, 80 mg cholesterol, 797 mg sodium.