Lightened-Up Veal Parmesan with Spaghetti Squash

Lightened-Up Veal Parmesan with Spaghetti Squash

Servings: 4

Estimated Total Prep Time: 1 hour, 20 minutes

NUTRITIONAL INFO (per serving)

Calories: 517

Total Protein: 45 grams

Total Carbs: 46 grams

Total Fat: 16 grams

Saturated Fat: 3 grams

Total Fiber: 10 grams


1 large (about 8 inch) spaghetti squash

4 veal cutlets (veal leg, top round, with all visible fat trimmed, 1 pound veal total), lightly pounded

1/4 cup flour

1/2 cup egg substitute

3/4 cup whole-wheat bread crumbs

2 tbsp fresh oregano, chopped 

3 tbsp canola oil

1 cup nonfat shredded mozzarella cheese

2 cups store-bought pasta sauce, warmed

Salt and pepper to taste


Preheat oven to 350 degrees F. Puncture the spaghetti squash with a sharp knife 4 to 5 times. Place on a baking sheet and bake for 1 hour. 

While squash is baking, arrange three shallow bowls on counter, the first with flour, the second with egg substitute, and the third with bread crumbs mixed with oregano. Dredge each veal cutlet first in the flour, then the egg substitute, and finally the bread crumbs until thoroughly coated. 

Heat canola oil in a large skillet and add the veal, sautéing each side about 5 to 6 minutes, or until almost thoroughly cooked. Remove from heat and place on a shallow baking pan. Cover each veal cutlet with ¼ cup pasta sauce. Sprinkle ¼ cup mozzarella over sauce.  Bake alongside spaghetti squash at 350 degrees F for 3 to 5 minutes, or until cheese is completely melted and slightly browned.

When spaghetti squash is done baking, remove from oven, cut in half lengthwise, and scoop out the seeds. Run a fork over the flesh to separate into spaghetti-like strands and scoop them out of the shells.
When all the squash strands have been removed, divide in four and place equal amounts on four plates.

Arrange a veal cutlet on each plate next to spaghetti squash. Cover squash with ¾ cup warmed pasta sauce and serve.