Quick Fix: Veal Scallopini with Mango Salsa and Brown Rice and Peas

It’s a treat to enjoy ripe mangos and they’re at the height of the season now.

Linda Gassenheimer | Tribune News Service

It’s a treat to enjoy ripe mangos and they’re at the height of the season now. This light mango salsa dresses delicate veal scallopini. These are very thin cuts of veal that take only a couple of minutes to sauté.

The mango salsa uses fresh mango cubes. Here is a quick way to make it.

Slice off each side of the mango as close to the seed as possible. Take the mango half in your hand, skin side down. Score the fruit in a crisscross pattern through to the skin. Bend the skin backwards so that the cubs pop up. Slice the cubes away from the skin.

HELPFUL HINTS:

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.

A quick way to defrost frozen peas is to place them in a colander and run warm water over them.

COUNTDOWN:

Make mango salsa and set aside.

Make brown rice and peas and divide them between two dinner plates.

Saute veal.

SHOPPING LIST:

To buy: 3/4 pound veal cutlets, 1 ripe mango, 1 small jalapeno pepper, 1 red bell pepper, 1 bottle ground cumin, 1 lime, 1 bunch cilantro, 1 package microwaveable brown rice and 1 bag frozen peas.

Staples: olive oil, onion, salt, black peppercorns.

Veal Scallopini with Mango Salsa

Recips by Linda Gassenheimer

1 cup mango cubes

2 tablespoons chopped onion

1 small jalapeno pepper. Seeded and chopped (1 tablespoon)

1/2 cup diced red bell pepper

1 1/2-teaspoons ground cumin

1 tablespoon lime juice

2 tablespoons chopped cilantro

Salt

3/4 pound veal cutlets

2 teaspoons olive oil

Freshly ground black pepper

To make mango salsa: place mango cubes in a medium-size bowl. Add onion, jalapeno pepper and red bell pepper. Mix cumin and lime juice together and drizzle over ingredients. Add salt to taste and cilantro. Toss well.

To make veal: heat oil in a large nonstick skillet over medium-high heat. Brown veal 2 minutes, turn and brown second side 1 minute. Salt and pepper the cooked sides. Divide between two dinner plates and spoon mango salsa on top.

Yield 2 servings

Per serving: 290 calories (25.7 percent from fat), 8.3 g fat (1.7 g saturated, 3.5 g monounsaturated), 132 mg cholesterol, 37.6 g protein, 16.2 g carbohydrates, 2.2 g fiber, 114 mg sodium.

Brown Rice and Peas

Recipe by Linda Gassenheimer

1 package microwave brown rice (1 1/2-cups cooked)

1 cup frozen peas, defrosted

Salt and freshly ground black pepper

Microwave rice according to package instructions. Measure 1 1/2-cups rice and reserve remaining rice for another time. Add the peas and salt and pepper to taste. Toss well. Divide between the two dinner plates.

Yield 2 servings.

Per serving: 216 calories (7.0 percent from fat), 1.7 g fat (0.4 g saturated, 0.6 g monounsaturated), no cholesterol, 6.2 g protein, 43.9 g carbohydrates, 4.7 g fiber, 9 mg sodium.

(Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at Linda@DinnerInMinutes.com.)

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