Another delish dish for the South Beach Diet! I actually found the recipe on a Weight Watchers message board.

I used some veal scalloppini that we had in the freezer and added sliced shallot, some hot banana peppers from the farmers market and some sliced mushrooms. To make this Phase I friendly, we had this over steamed spaghetti squash seasoned with salt, pepper and some garlic.

Pan-Seared Veal with Capers, Lemon and Artichokes

(Source: Weight Watchers Message Board)

1 sprays olive oil cooking spray

1 pound lean veal loin, boneless chops, four 4 oz pieces

1/8 tsp table salt, or to taste

1/8 tsp black pepper, or to taste

1/2 cup fat-free chicken broth, reduced-sodium

14 oz canned artichoke hearts, without oil, drained and halved

2 Tbsp capers, drained

2 Tbsp fresh lemon juice 1 tsp dried oregano

4 Tbsp parsley, fresh, chopped

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Season both sides of veal chops with salt and pepper. Add veal to hot pan and cook until golden brown, about 2 minutes per side. At this point, I removed the veal and kept in on a plate, tented with foil. I sauteed the banana peppers, mushrooms, and shallot in the pan until soft.

Add broth, artichoke hearts, capers, lemon juice and oregano to pan, and bring to a simmer. Simmer until veal is cooked through, about 8 to 10 minutes.

Remove from heat and add parsley. Serve hot. Yields about 3 ounces of veal and 1/2 cup of artichoke mixture per serving.

Veal Marsala

Another easy recipe....I'm surprised I haven't posted it before. I think I originally lifted it off of a weight watchers message board or something. I make this quite a lot, sometimes with veal, sometimes with thinly sliced chicken breasts or tenders. Either way, it's a quick and delicious meal that would even be fit for "company". Actually I have made this for when our parents both came over for dinner once.

We love it with garlic mashed potatoes and a some steamed green beans on the side. For those that don't like the butter spray - I think the original recipe called for 2 T butter.

Veal Marsala
1 lb thinly sliced veal
1/4 C flour (seasoned with salt, pepper, garlic salt)
4 oz sliced mushrooms
1 shallot, thinly sliced
1 C marsala wine
Butter spray.

Put flour in a shallow dish. Dredge veal pieces in flour to coat. Heat a large skillet over med-high heat, coat with cooking spray and spray with butter. Add veal. Cook 2 minutes or until lightly browned. Flip veal and spray with a little more butter. Add mushrooms and shallot around veal. Cook another 2 minutes until veal is browned and mushrooms and shallot have started to cook. Add marsala wine and cover. Cook for 10-15 minutes until wine has reduced and veal is cooked thru.

Veal Stuffed with Proscuitto, Provolone and Sage

Ok, so I combined a couple of recipes to come up with this little gem...Norm loves this Veal Involtini dish that I make that is very simple. Veal, layered with provolone and fresh sage, rolled up and pan-fried. We had made a trip to Whole Foods, and when we came up on some thinly sliced veal, he made the suggestion to have the involtini.

I took it one step further, added some proscuitto...which for whatever reason was within arms distance from the veal, so it was like we "had" to have it! Here's what we used:

~ 1 lb of veal, thinly sliced (we had about 6 decent slices of veal altogether)
6 slices of proscuitto
6 slices of low-fat provolone
2-3 Tbsp of fresh sage, chopped
flour, seasoned with salt, pepper, garlic
Wine (for deglazing the pan)

Instead of rolling it up, I just folded it in half, and secured the packages with a toothpick. Then I dredged them in flour seasoned with salt, pepper and a little garlic-parsley mixture and into the pan it went! I pan-fried it in a touch of olive oil and a little butter (spray butter). Then I deglazed the pan with a little marsala, getting all of those yummy brown bits off the pan. I let the wine reduce a little and voila!

We had this with fresh steamed green beans, whipped cannellini beans and a tossed salad.

Veal Oscar (sort of...)

We had bought a giant package of veal scallopini at Costco one day with the thought of making veal parmesan, but that quickly changed over to Veal Oscar once we were wondering around the grocery store and came up with some asparagus and fresh crab meat.

I have had bad experiences with making sauces from scratch in the past, and being crunched on time for between working out and trying to get work done at home, we settled for bearnaise sauce from a packet. Which probably isn't as good as homemade, but is pretty reliable and tasty. We didn't really use a recipe, just kind of winged it and hoped for the best! We served it with simple side of Italian green beans seasoned with a little lemon, salt and pepper.

Veal Oscar

flour - i used whole wheat pastry flour

salt

pepper

garlic salt

veal, pounded thin

crab meat

shallot (minced)

garlic (minced)

bearnaise sauce (made according to directions on package)

asparagus (blanched or steamed until crisp-tender and keep warm)

butter

olive oil

Season flour with salt, pepper, garlic salt. Pre-heat large pan over medium heat, coat pan with cooking spray. Dredge veal in flour. Add 1 T of olive oil and butter to pan. Add veal into pan. Let cook for 3 minutes, flip over and let it cook on the other side. While the veal is cooking, heat another pan over medium heat, coated with cooking spray. Add shallot, cook until tender and add garlic, cook one minute. Add crab meat and heat thru.

To plate, lay veal on plate, top with crab and asparagus and spoon bearnaise sauce over it.

Baked Pesto Salmon with Tomatoes Over Arugula

Another borrowed recipe...normally I wouldn't make something that called for sliced tomatoes as a prominent ingredient this time of year. The tomatoes taste awful in the winter. However, my grocery store had an enticing mix of cherry/grape tomatoes that I couldn't pass up. Don't they look yummy????

This is another super easy and delicious recipe, courtesy of Kayln of Kayln's Kitchen. Basically three ingredients: Salmon, pesto, tomatoes. Quick to put together and not a lot of clean up. Thanks, Kayln for the wonderful recipe!

I think it would be great in the summer to do on the grill. I had my very first experience with making pest tonight as well. My store had no pesto. WTF??? What grocery store has no pesto in stock??? I think it turned out well for my first try.

So this is what I did...I took a giant piece of foil, and folded it in half and sprayed the entire thing liberally with cooking spray. I place 2 wild salmon filets in the middle, topped each with a healthy tablespoon of my homemade pesto, and topped that with the colorful cherry tomatoes that I quartered. I folded the foil up into a nice, neat tightly sealed package and baked at 450 for 15 minutes. Let rest for a few minutes, then open up the package and serve.

We had this over salads with goat cheese. I made a meyer lemon vinaigrette for myself (juice of 1 lemon, olive oil, balsamic vinegar, 1 clove of garlic, chives, salt and pepper) and Norm had a bottled balsamic dressing. He isn't a fan of citrus, which I just cannot fathom = )

Goat Cheese Stuffed Veal

Have I mentioned that I love goat cheese?

This is an adaptation of a recipe from a South Beach Cookbook. It turned out great! I served it with mashed cauliflower, green beans with mushrooms and balsamic, and a tossed salad.

Goat Cheese Stuffed Veal
4 pieces of veal scallopini, pounded thin
2 tsp olive oil
1/8 tsp salt
1/8 tsp ground black pepper
1/4 c crumbled goat cheese
2 T chopped pimento
1 tsp chopped fresh basil
1 T chopped shallot

Combine cheese, pimento, basil and shallot in a small bowl. Spoon 1/4 of the cheese mixture on top of each piece of veal and spread evenly over the meat, but not to the edges. Roll and secure with a toothpick. Brush veal roll-ups with oil, and season meat with salt and pepper.

Heat grill pan to medium high. Spray pan with cooking spray. Grill veal until cooked thru browned evenly all over (about 5 minutes a side) and filling is melting.

Veal Involtini with Mashed Cauliflower

I originally got this recipe from my friend, Christy, on a visit to their house in Annapolis. She and her husband served it as a tasty appetizer by cutting it into bite-sized bits before cooking. I then made it for Norm and some of my other friends soon after for an entree and Norm was hooked. He asks for this every once in a while, and I'm more than happy to oblige!

We made this as one of our first dinners on the South Beach Diet. This was also our first attempt at mashed cauliflower to replace the whipped potatoes that we would normally have with it.

Veal Involtini

4 pieces of veal scallopini, pounded thin

4 slices of proscuitto

4 slices of provolone (used reduced fat)

fresh sage leaves, chopped

Layer proscuitto over the veal, top with cheese and a sprinkling of sage. Roll up and secure with toothpicks. Cook over med-high heat in a frying pan or grill pan (also great on the grill!), until cooked thru.

Mashed Cauliflower

1 bag of frozen cauliflower

1 can fat-free, low sodium chicken broth

(can also add a variety of add-ins: chives, shredded parmesan, roasted garlic, cream cheese and a little fat free 1/2 & 1/2....etc)

Cook cauliflower in broth until tender. Drain thoroughly and press out as much water as possible. Place cauliflower in food process and process until smooth. Season with salt and pepper to taste.