6 2-oz. veal cutlets
2 egg whites or 1 egg white and 2 tablespoons egg substitute
1 tablespoon water
1 recipe Seasoned Italian Bread Crumbs (see below)
olive oil or other vegetable cooking spray
1 recipe Basic Marinara (see below)
6 1/2-oz. slices Frigo Truly Light Mozzarella cheese or other reduced fat mozzarella cheese (2 grams fat per 1 oz.)
1. Cover cutlets with plastic wrap and lightly pound with a wooden mallet or rolling pin to an 1/8-inch thickness. In small bowl, beat egg whites with 1 tablespoon water. Dip cutlets in egg white and cover both sides in seasoned breadcrumbs. Place breaded cutlets on a plate and chill for 30 minutes.
2. Preheat oven to 250º F. Lightly spray a large stick-resistant skillet with cooking spray and preheat on medium for 2 to 3 minutes. Lightly spray a 9- by 13-inch baking dish with cooking spray and place in warm oven. Fry 3 to 4 cutlets at a time for 2 minutes on each side and transfer to baking dish in oven.
3. Remove baking dish from oven and increase temperature to 400º F. Cover each cutlet with 1/2 cup marinara and top with a slice mozzarella. Bake cutlets for 3 minutes or until cheese melts; remove from oven and serve.
Yield: 6 cutlets with 1/2 cup sauce each at approximately 260 calories; 6 grams total fat; 5.4 grams saturated fat; 52 milligrams cholesterol; 33.7 grams carbohydrate; 4 grams dietary fiber; 21 grams protein; 697 milligrams sodium.
1. Lightly spray a 4-quart stock pot with olive oil cooking spray and preheat on medium. Sauté garlic 2 to 3 minutes or until lightly golden. Add tomatoes and all remaining ingredients, except fresh basil and olive oil. Simmer sauce for 1 to 4 hours. Add basil and olive oil to sauce a few minutes before end of cooking time.
Seasoned Italian Bread Crumbs
Toast bread and cool until dried out. Combine bread in food processor with remaining ingredients and process until fine.
The Recipes: Veal Parmigianna, Basic Marinara and Seasoned Italian Bread Crumbs are from the cookbook, Lighten Up — The Art of Low Fat Gourmet Cooking, by Mary E. Ross
HIGH FAT VERSION CONTAINS 460 CALORIES AND 25 GRAMS TOTAL FAT.