F-Factor

Healthy Veal Piccata

INGREDIENTS (serves 4):

  • 1 lb veal scallopini (or cutlets) 
  • 1/4 tsp fine sea salt (plus more, to taste)
  • 2 tsp olive oil
  • 2 Tbsp capers, drained
  • 1/4 cup white wine
  • 2 Tbsp fresh squeezed lemon juice
  • 2 Tbsp (1/4 stick) butter, cut into 4-8 pieces
  • 1/4 cup (1 scoop) Unflavored 20/20 Fiber/Protein Powder 
  • 4 cups arugula, loosely packed
  • 1 lemon, sliced, for garnish
  • 2 Tbsp fresh parsley, chopped, for garnish

    • PREPARATIONS:

    1. Pat veal dry and season with salt. Set aside.
    2. Add oil to pan and place over medium-high heat to heat. Add veal to pan and cook for approximately 2 minutes on each side and set aside. To avoid overcrowding pan cook veal in batches, or piece by piece.
    3. Place capers in pan to cook. After ~30 seconds, add the white wine. Scrape the bottom of the pan to remove all the brown bits stuck to the bottom.  Stirring constantly, let the wine reduce by half.
    4. Stir in lemon juice. Add butter and whisk until the sauce is smooth.
    5. Remove from heat, add salt and pepper to taste and whisk in Unflavored 20/20 powder.
    6. Add cooked veal back to pan to coat with sauce.
    7. Place veal slices on platter of arugula and top with remaining sauce. Garnish with fresh lemon slices and chopped parsley. Serve warm.

    NUTRITIONAL CONTENT PER SERVING
    Serves 4, 4 oz veal per serving. This is a Step 1 approved recipe.

    • FOR JOURNALING ON THE F-FACTOR DIET: 3g carbohydrate, 3g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 238 calories, 25g protein, 5g carb, 3g fiber, 2g net carb, 1g sugar, 12g fat, 6g sat fat, 391mg sodium

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