Diabetes Quick Fix: Scaloppine al Marsala with Penne alla Siciliana

Succulent veal with a sweet Marsala wine sauce and pasta brings a touch of Sicily to your table. Marsala wine is a sweet fortified wine that is produced in Sicily by families who have owned their vineyards for many generations.

 Helpful Hints: 

 — Sherry can be used instead of Marsala. 

 — Boneless skinless chicken breasts can be substituted for the veal. Flatten the breasts to about 1/2 inch and cook them about 3 minutes per side. 

 — Any short cut pasta can be used. 

 — Diced fresh onions can be found in the produce section of the supermarket. 

 Countdown: 

 — Place water for pasta on to boil. 

 — Make pasta dish. 

 — Make veal dish. 

 Shopping List: 

 To buy: 3/4 pound veal cutlets (about 1/2-inch thick), 1 small bottle Marsala wine, 1 package whole wheat penne pasta, 1 can artichoke hearts, 1 container fresh diced onion, 1 bunch parsley (optional) 

 Staples: olive oil, flour, salt, black peppercorns 

 ——— 

 SCALOPPINE AL MARSALA (VEAL MARSALA) 

 Recipe by Linda Gassenheimer 

 1 teaspoon olive oil 

 1/2 cup fresh diced onion 

 2 tablespoons flour 

 Salt and freshly ground black pepper 

 3/4 pound veal cutlets (about 1/2-inch thick) 

 1/3 cup Marsala wine 

 1/4 cup water 

 Heat the oil in a nonstick skillet over medium-high heat. Add the onion and saute without browning, about 2 minutes. Place the flour on a plate and add salt and pepper to taste. Dip the veal cutlets in the flour, making sure both sides are coated. Shake off the excess flour. Add veal to the skillet with the onion. Saute 1 minute per side and remove from the skillet. The veal should be almost cooked through. Raise the heat to high and add Marsala and water to the skillet. Reduce the liquid by half, about 1 to 2 minutes. Remove skillet from the heat and return the veal to the skillet and turn over in the sauce. Serve the veal on individual dinner plates and spoon the sauce on top. 

 Yield 2 servings 

 Per serving: 304 calories, 48 calories from fat, 5.4 g total fat, 1.2 g saturated fat, 2.6 g monounsaturated fat, 132 mg cholesterol, 113 mg sodium, 14.4 g carbohydrate, 0.9 g dietary fiber, 4.8 g sugars, 37.5 g protein 

 Exchanges: 1/2 carbohydrate, 1 vegetable, 5 lean meat 

 PENNE ALLA SICIALIANNA (SICILIAN PENNE PASTA) 

 Recipe by Linda Gassenheimer 

 1/4 pound whole wheat penne pasta (about 1 1/2-cups) 

 2 teaspoons olive oil 

 1 cup drained, canned artichoke hearts, cut in half 

 Salt and freshly ground black pepper 

 2 tablespoons chopped parsley (optional) 

 Place a large pot with 3 to 4 quarts water on to boil over high heat. Add the pasta to the water and boil 10 minutes or according to package instructions. Remove 2 tablespoons cooking water to a bowl and add olive oil. Drain pasta and add to bowl with artichoke hearts. Add salt and pepper to taste. Toss well. Sprinkle parsley on top (optional). 

 Yield 2 servings 

 Per serving: 274 calories, 48 calories from fat, 5.3 g total fat, 0.8 g saturated fat, 3.4 g monounsaturated fat, 0 mg cholesterol, 259 mg sodium, 49 g carbohydrate, 6.8 g dietary fiber, 3.1 g sugars, 10.5 g protein 

 Exchanges: 2 1/2 starch, 1 vegetable, 1/2 fat

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