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Veal dish ready in 10 minutes [Tribune News Service :: BC-QUICKFIX:MCT]

Make this meal - start to finish, including the preparation time - in 10 minutes. Thin veal cutlets topped with a garlicky tomato sauce take only 6 minutes to cook. Low-sodium canned diced tomatoes and minced garlic in a jar cuts the preparation time to just a few minutes, too.

Boneless, skinless chicken breast can be used instead of veal. Thin chicken cutlets are available in the market or pound the chicken breasts with a meat mallet or bottom of a heavy skillet to about 1/4-inch thick.

The colorful side dish, corn and broccoli, takes even less time than the veal if made in the microwave. Or, it can be made on the stovetop. Both directions are given here.

Helpful Hints:

- Minced garlic can be found in jars in the produce section of the supermarket.

- 8 small, crushed garlic cloves can be used instead of minced garlic in a jar.

Countdown:

- Place water for corn and broccoli on to boil, if using stove-top method.

- Prepare ingredients.

- Make veal dish.

- Make corn and broccoli.

Shopping List:

To buy: 3/4 pound veal cutlets, 1 jar minced garlic, 2 small cans low-sodium diced tomatoes, 1 package broccoli florets and 1 package frozen corn kernels.

Staples: olive oil, salt and black peppercorns.

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GARLICKY TOMATO VEAL SCALOPPINI

Recipe by Linda Gassenheimer

1 teaspoon olive oil

3/4 pound veal cutlets

4 teaspoons minced garlic

2 cups canned, low-sodium diced tomatoes, drained

Salt and freshly ground black pepper

Heat oil in a large nonstick skillet over medium-high heat. Brown veal 2 minutes, turn and brown second side 1 minute. Add salt and pepper to taste to the cooked sides. Remove to a plate. Add garlic and tomatoes to the skillet and cook 3 minutes. Spoon tomatoes over pork and serve.

Yield 2 servings.

Per serving: 254 calories (21 percent from fat), 5.9 g fat (1.3 g saturated, 2.1 g monounsaturated), 132 mg cholesterol, 38.8 g protein, 12.3 g carbohydrates, 5 g fiber, 136 mg sodium.

CORN AND BROCCOLI

Recipe by Linda Gassenheimer

2 cups frozen corn kernels

2 cups broccoli florets

3 teaspoons olive oil

Salt and freshly ground black pepper

Microwave method: Place corn and broccoli in a microwave-safe bowl, cover and microwave on high 3 minutes.

Stovetop method: Fill a medium-size saucepan with water and bring to a boil. Add the broccoli and corn and bring back to a boil. Boil 5 minutes. Drain.

Toss corn and broccoli with the olive oil and add salt and pepper to taste.

Yield 2 servings.

Per serving: 200 calories (36 percent from fat), 8.1 g fat (1.2 g saturated, 3.6 g monounsaturated), no cholesterol, 6.2 g protein, 31.9 g carbohydrates, 2.9 g fiber, 23 mg sodium.

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(Linda Gassenheimer is the author, most recently, of "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals" and "Fast and Flavorful: Great Diabetes Meals from Market to Table" and "The Flavors of the Florida Keys." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.)

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(c)2017 Tribune Content Agency, LLC

Distributed by Tribune Content Agency, LLC.

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