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Core Phase Recipes

ChickenBeefVealFishShellfishVegetablesFruitDrinksPantryMixes and Blends

Makes:
One serving

Nutrition per serving:
Calories = 140; Fat = 3 g; Carbs = 3 g; Protein = 20 g

Ingredients
3 1/2 oz veal cutlet
1 clove garlic, chopped
5 scallions, chopped
2 1/2 cups chicory (sometimes called curly endive or escarole)
salt and pepper to taste

Directions
Season the veal with kosher salt and ground black pepper and put in a skillet. Turn the heat to high, and when the veal begins to cook through, add 1/4 cup of water and add the garlic and scallions. When the meat releases from the bottom of the pan, turn it over to finish cooking. When it is done, remove from the pan and keep warm. As the pan juices reduce, add the chicory and let it just wilt. Pile it on a plate and top with the cutlet. Pour the garlic and scallions and pan juices over the meat and greens.

Makes:
One serving

Nutrition per serving:
Calories = 148; Fat = 3 g; Carbs = 8 g; Protein = 22 g

Ingredients
3 1/2 oz veal cutlet
1 clove garlic, chopped
1 cup diced tomatoes
10 leaves basil shredded
salt and pepper to taste

Directions
Season the veal with kosher salt and pepper. Put the veal in a skillet and turn the heat to high. When the cutlet begins to cook through, add 1/4 cup water and turn the veal over. Lower the heat to medium and add the garlic, tomatoes and basil. Finish cooking the meat, then remove it from the pan and keep warm. Let the tomatoes and basil cook through a little and reduce the pan juices, then serve with the veal.

Makes:
One serving

Nutrition per serving:
Calories = 148; Fat = 7 g; Carbs = 7 g; Protein = 30 g

Ingredients
3 1/2 oz veal cutlet
1 clove garlic, chopped
1 cup chopped tomatoes
* 1/4 cup beef broth (sub: water)
pinch nutmeg
pinch cinnamon
salt and pepper to taste

Directions
Season the veal with kosher salt and ground black pepper. Put it in a skillet and turn heat to high. When the veal begins to cook through, add the garlic, tomatoes and spices. Add the beef broth and turn the meat over when it releases from the bottom of the pan. Continue cooking until the veal is cooked through, then serve with the spiced tomatoes.

Makes:
One serving

Nutrition per serving:
Calories = 166; Fat = 7 g; Carbs = 4 g; Protein = 28 g

Ingredients
3 1/2 oz veal medallions, also called scaloppine or cutlets
1 tsp capers, chopped
1 tsp caper juice (from the jar of capers)
1 tomato, sliced
1 Tbls red onion, minced
2 Tbls parsley, finely chopped
* 1/4 cup beef broth (sub: water)
salt and pepper to taste
1/2 tsp sugar-free balsamic vinegar (see Pantry recipes)

Directions
Season the veal cutlets with salt and pepper. Put the veal in a skillet and turn the heat to high. When the medallions are almost cooked through, pour in the beef broth and turn the veal over to finish cooking. Remove the veal to a plate, cover and refrigerate. Reduce the juices in the skillet, add the balsamic vinegar and caper juice, and reserve the sauce. Assemble the veal and tomato slices in an alternating pattern on a plate, sprinkle with the chopped capers, the pan juices, and the chopped parsley. This dish is usually served chilled, but you may also serve it warm.

Makes:
One serving

Nutrition per serving:
Calories = 230; Fat = 3 g; Carbs = 33 g; Protein = 22 g

Ingredients
3 1/2 oz veal loin, boned, trimmed of fat, and pounded very thin
1/2 cup red cabbage, shredded
1 sweet eating apple (any red variety), peeled, cored and thinly sliced
⅛ cup cider vinegar
pinch of nutmeg
pinch of stevia (powder)
juice of half a lemon
1/2 tsp fresh rosemary
1 Tbls fat-free milk
salt and pepper

Directions
Preheat a non-stick pan to medium heat. Add cabbage and apple, and cook for about ten minutes, or until the mixture just begins to soften and collapse. Increase heat and add vinegar so that it bubbles up a little, and then add nutmeg, a pinch of salt, a grinding of pepper, and a very small amount of stevia to balance out the flavors. Remove from heat, cover with a lid, and keep warm while you prepare the scaloppini.

Preheat another non-stick pan to hot and season veal with salt and pepper. Sear meat for no more than 1 min. on both sides, then remove and keep warm, either in a low oven or on a pre-warmed plate, covered with tin foil. Add rosemary to pan and stir until it begins to release its fragrance. Keeping the heat high, add lemon juice, salt, pepper, and when it begins to bubble, add the milk to create a slightly creamy emulsion. Pour over warm veal and serve with braised red cabbage and apple.