Veal Parmigianna

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.

Basic Marinara

olive oil cooking spray

1 cup dry white or a light bodied red wine – optional

2 6-oz. cans tomato paste

1 28-oz. can ready cut Roma or regular tomatoes or 2 lb. fresh Roma or regular tomatoes, peeled and seeded

1 medium red or yellow onion, chopped

2 large cloves fresh garlic, pressed or minced

1 tablespoon fresh oregano (1/2 tablespoon dry)

1 to 2 tablespoons sugar

1/2 teaspoon salt

1/2 teaspoon garlic powder

6 to 8 shakes chili powder or cayenne pepper

fresh ground black pepper to taste

2 to 3 tablespoons fresh basil (1 tablespoon dry)

1/2 teaspoon extra virgin olive oil

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

2 oz. (2 to 3 slices) fresh Italian or sourdough bread made without added fats or sugar

1/2 oz. fresh grated Parmesan cheese

2 teaspoons Molly McButter, Butter Buds, etc.

1/4 to 1/2 teaspoon salt

1/4 teaspoon fresh ground pepper

1 clove fresh peeled garlic plus 1/2 teaspoon garlic powder

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon dried thyme

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.