|
|
Veal Chops Stuffed with Apples, Walnuts, and Two Wheats Recipe |
||
|
|
||
|
Couscous is a tiny refined pasta; wheat berries are unrefined wheat that include the nutritious wheat bran and germ. Together they make a delicious combination; the former smooth and light, the latter chewy, moist, and nutty. We've also tried this dish with just couscous, and it's delicious—use two and a half cups cooked couscous instead of one and a half. This is a high-protein meal, moderate to high in fat. That's what happens when you eat a six-ounce cut of veal—enough protein for an entire day, plus plenty of vitamins and minerals, fat, and calories. Moderation doesn't mean you need to balance each meal for every nutrient, though; it's something you achieve over a day, or a few days. Nor does eating healthfully mean you have to give up a big juicy chop—once in a while. If you have a piece of veal, steak, or even chicken, for one meal, you can have low-protein meals in other meals during the day. If you have a veal chop on Tuesday, have a vegetable plate the next night. Nutritional balance doesn't have to happen over a single dish or single meal, but over several days. Ingredients 1 1/2 cups cooked couscous, cooked without salt or fat 1 cup cooked wheat berries, cooked without salt or fat 1 cup diced apple 1/2 cup sliced green onion 1/4 cup finely chopped walnuts 1/4 teaspoon salt 1/2 teaspoon freshly ground pepper vegetable cooking spray 4 (6-ounce) lean veal loin chops (3/4-inch thick), trimmed of fat 1 teaspoon dry mustard 1 teaspoon canola oil 1/4 cup apple juice 2 ounces crumbled blue cheese
Method Combine couscous, wheat berries, apple, green onion, walnuts, salt in a large bowl; spoon into a 9-inch square baking pan coated with cooking spray. Set aside. Preheat oven to 350? Rub trimmed chops all over with thyme and dry mustard. Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add chops and cook until browned each side (about 5 minutes total). Arrange chops on top of couscous mixture; drizzle with apple juice. Cover with aluminum foil, and bake for 30 minutes or until chops are done. Transfer chops to serving plates. Stir blue cheese into hot coo; mixture; spoon on chops. Per serving: 30 g carbohydrates, 620 calories, 19 g fat(6 g saturated), 190 mg cholesterol, 58 g Protein, 470 mg sodium |
|
|
.