The High-Protein Cookbook - Linda West Eckhardt [21]
2 cups low-sodium chicken broth
¼ cup port wine
Caramelized Onions
Thoroughly mix the veal, egg, mustard, and Parmesan by hand in a large bowl. Form into 2-inch meatballs with wet hands. Preheat a large skillet over medium-high heat. Add the oil and butter and heat until very hot, about 1 more minute. Add the meatballs and sauté until browned all over, about 5 minutes. Remove from the heat and transfer to a warm plate. Add the shallots and celery to the pan and sauté on medium heat for 3 minutes. Add the chicken broth and the port wine to deglaze the pan, scraping up all of the brown bits from the bottom. Return the meatballs to the skillet, including all of the liquid that has accumulated on the plate. Cook until cooked through, 5 to 10 more minutes. Serve over a bed of Caramelized Onions.
Nutritional Analysis, including Caramelized Onions: 467 calories, FAT 31 g, PROTEIN 33 g, CARB 7 g, FIBER 1 g, CHOL 148 mg, IRON 2 mg, SODIUM 626 mg, CALC 219 mg
Veal Cutlets in a Raspberry Balsamic Vinegar Sauce
The distinct flavor of balsamic vinegar against the sweetness of raspberries brings new zest to mild-flavored veal cutlets.
MAKES 2 SERVINGS
Preparation time: 10 minutes
Cooking time: 12 minutes
10 ounces veal cutlets, pounded to ¼inch thick
2 tablespoons olive oil
2 garlic cloves, finely chopped
½ small tomato, cut in small dice
¼ cup balsamic vinegar
¾ cup low-sodium chicken broth
¼ cup heavy cream
½ cup raspberries (fresh or frozen)
Salt and freshly milled black pepper to taste
Toss the veal cutlets with 1 tablespoon of the olive oil. Heat the other tablespoon of oil in a medium skillet over medium-high heat. Add the veal cutlets and brown on each side, about 2 minutes per side. Remove from the heat and hold on a warm plate. Add the garlic and sauté until golden, about 30 seconds. Add tomato, vinegar, broth, and cream and boil until reduced by half, 3 to 5 minutes. Return the cutlets to the pan with any juices that have accumulated on the plate and cook for 3 more minutes. Add the raspberries and cook for 1 more minute. Season to taste with salt and pepper. Serve at once.
Nutritional Analysis: 530 calories, FAT 39 g, PROTEIN 33 g, CARB 12 g, FIBER 3 g, CHOL 164 mg, IRON 2 mg, SODIUM 720 mg, CALC 61 mg
Cooking Lesson
Using vinegar in a sauce, or in anything for that matter, is an old chef’s trick for bringing out flavors. That is because the acid in vinegar makes your taste buds stand up and pay attention. So if you are cooking anything, especially with fruit or vegetables, and it tastes bland, try adding a dash of vinegar or citrus juice. Improving the flavor of everything you eat is key when you are restricting your diet.
Menu Suggestion
Serve with Cauliflower Purée. This will add about 5 grams of carbs and is a wonderfully subtle background for the flavorful sauce.
Veal Chops with Garlic and Rosemary and Eggplant and Red Pepper Purée
Veal chops and the piney flavor of rosemary are a nifty match for coppery-colored eggplant and red pepper purée.
MAKES 2 SERVINGS
Preparation time: 5 minutes
Cooking time: 10 minutes
Two 1-inch thick veal chops
1 teaspoon olive oil
2 garlic cloves, finely chopped
2 teaspoons minced fresh rosemary
Freshly milled black pepper to taste
Cooking spray or vegetable oil
Eggplant and Red Pepper Puree
Rosemary sprigs for garnish
Rub the veal chops with the olive oil, garlic, rosemary, and black pepper. Spray a skillet or indoor grill with cooking spray and cook the chops over medium high heat for about 4-5 minutes per side. Spoon some of the Eggplant Red Pepper Puree onto each of two plates, top with a veal chop, and garnish with the rosemary sprigs.
Nutritional Analysis: 351 calories, FAT 18 g, PROTEIN 43 g, CARB 2 g, FIBER 2 g, CHOL 139 mg, IRON 2 mg, SODIUM 102 mg, CALC 38 mg
BEEF: OUR ALL-TIME FAVORITE
We do love beef. We are from Texas and, in fact, from cattle people. That is to say, our grandfathers, great-grandfathers, and great-great-grandfathers were ranchers who raised cattle in the panhandle of Texas near Amarillo and Kansas