Veal Birds - Atkins Diet Recipes

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Category : Meat

Recipe : Veal Birds

Makes 4 servings

Serve these stuffed rolls with Parmesan noodles and a green salad. Make the rolls with
skinless turkey breast instead of the veal, if you prefer.

Four 3-ounce boneless lean veal cutlets (cut from leg)
1 teaspoon vegetable oil
1/4 medium onion, minced
1/4 medium celery stalk, minced
1/2 cup cooked long-grain rice
1 ounce boneless lean cooked Virginia ham, minced
2 tablespoons minced fresh flat-leaf parsley
1/4 teaspoon fennel seeds, crushed
1/4 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
1 cup tomato sauce (no salt added)
1/4 cup low-sodium chicken broth

Place veal between 2 sheets of wax paper; with meat mallet or bottom of heavy
saucepan, gently pound veal to 1/8" thickness. Remove and discard wax paper; set
veal aside.
In medium nonstick skillet, heat oil; add onion and celery. Cook over medium heat,
stirring frequently, 3-5 minutes, until vegetables are softened.
Transfer vegetable mixture to medium bowl; stir in rice, ham, parsley, fennel
seeds, oregano and pepper.
Spread an equal amount of rice mixture over each veal cutlet. Beginning at one
short end, roll veal jelly-roll fashion to enclose filling; secure with toothpicks or
kitchen string.
In same skillet, combine tomato sauce and broth; bring mixture to a boil. Reduce
heat to low; add veal "birds," spooning some of the tomato sauce mixture over
veal. Simmer, basting veal frequently with sauce mixture, 30 minutes; turn veal
over. Continue simmering, adding 1 tablespoon water at a time if mixture becomes
too thick, 15-30 minutes longer, until veal is very tender. Divide evenly among 4
plates and serve.

SERVING (1 VEAL BIRD WITH 1/4 CUP SAUCE) PROVIDES: 1/4 Fat, 1
Vegetable, 2 1/4 Proteins, 1/4 Bread.

PER SERVING: 169 Calories, 3 g Total Fat, 1 g Saturated Fat, 70 mg Cholesterol, 178
mg Sodium, 12 g Total Carbohydrate, 1 g Dietary Fiber, 21 g Protein, 16 mg Calcium