Portuguese Veal Parmi – updated 2021

Difficulty | Serves 4 | Book 7

Portuguese Veal Parmi recipe
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½ cup onion small diced
cooking spray
½ cup green capsicum small diced
1 teaspoon crushed garlic (in jar)
1 x 415g can no-added-salt chopped tomatoes
1 teaspoon salt-reduced beef stock powder
½ teaspoon dried Italian herbs
4 tablespoons Peri-Peri marinade (Nandos®)
2 tablespoons finely grated parmesan cheese (Kraft®)
4 x 125g lean veal steaks
½ cup (50g) 30% reduced-fat tasty cheese freshly grated

Per serve
FatTotal8.0g
Saturated4.8g
Fibre1.5g
Protein36.8g
Carbs10.0g
Sugar5.7g
Sodium460mg
Kilojoules1090 (cals 260)
GI RatingLow

Method

  1. Sauté onion in a large saucepan that has been generously coated with cooking spray for 2 minutes. Add capsicum and garlic and cook a further 2 minutes.
  2. Add canned tomato, stock powder, dried herbs, Peri-Peri marinade and parmesan cheese. Combine well, stirring occasionally until boiled. Reduce to a slow boil for 2 minutes then leave to one side.
  3. Fry veal steaks in a large frypan that has been coated with cooking spray until cooked to your liking. Veal cooks quickly, so to keep moist don’t overcook it.
  4. Place steaks onto a flat baking tray then spoon an equal amount of sauce over each slice of veal. Sprinkle each top with a quarter of the grated cheese. Place under grill until cheese has melted and browned.

Variation: Replace veal with 2 x 250g skinless chicken breasts, cut in two and flatten slightly with meat mallet. Or replace veal with lean rump steak or butterfly pork steaks.

Suitable to be frozen.

Dietitian's tip

This Portuguese marinade adds flavour without the fat and sugar of many other marinades. It does contain some salt (sodium), however, the use of low-salt products decreases the overall concentration of salt in this recipe.

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