Get the kids in the kitchen to make veal parmigiana in just a few easy steps!
Ingredients
- 2 teaspoons olive oil
- 1 small brown onion, finely chopped
- 1 small carrot, peeled, grated
- 1 small zucchini, trimmed, grated
- 2 tablespoons no-added-salt tomato paste
- 400g can chopped tomatoes
- Olive oil cooking spray
- 4 (125g each) veal schnitzels (uncrumbed)
- 1/2 cup grated reduced-fat pizza cheese
- Mashed potato, to serve
- Baby spinach, to serve
Method
- Step 1Heat oil in a saucepan over medium heat. Add onion, carrot and zucchini. Cook, stirring occasionally, for 6 to 7 minutes or until onion has softened. Add tomato paste. Cook, stirring, for 1 minute. Add tomato and 1/2 cup cold water. Stir to combine. Bring to the boil. Reduce heat to low. Simmer, stirring occasionally, for 10 minutes or until sauce has thickened.
- Step 2Meanwhile, spray a large non-stick frying pan with oil. Heat over high heat. Cook veal, in batches, for 2 minutes each side or until golden and just cooked through.
- Step 3Preheat grill on high. Spoon two-thirds tomato mixture over base of a 6 cup-capacity, 6cm-deep, oval baking dish. Place veal, in a single layer, over mixture. Spoon remaining tomato mixture over veal. Sprinkle with cheese. Grill for 5 minutes or until cheese has melted and is golden. Serve with mash and spinach.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1122 kj
Energy
12g
Fat Total
5g
Saturated Fat
3g
Fibre
34g
Protein
21mg
Cholesterol
268.44mg
Sodium
6g
Carbs (sugar)
6g
Carbs (total)
All nutrition values are per serve
- Author: Chissy Freer
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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