INGREDIENTS
1 lb ground turkey
1, 28-ounce can tomatoes, cut up
1 cup finely chopped green pepper
1 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried oregano, crushed
1 teaspoon black pepper
1 lb spaghetti
non-stick cooking spray
1- Spray a large skillet with non-stick spray coating.
Preheat over high heat. Add turkey; cook, stirring occasionally, for 5 minutes.
Drain fat.
2- Stir in tomatoes with their juice, green pepper, onion,
garlic, oregano, and black pepper. Bring to boiling; reduce heat. Simmer,
covered, for 15 min¬utes, stirring occasionally.
3- Remove cover; simmer for 15 minutes more. (For a creamier
sauce, give sauce a whirl in a blender or food processor.)
4- Meanwhile, cook spaghetti according to package
directions; drain well. Serve sauce over spaghetti with crusty, whole-grain
bread.
NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 330
total fat: 5g
saturated fat: 1.3g
carbohydrates: 42g
protein: 29g
cholesterol: 60mg
sodium: 280mg
dietary fiber: 2.7g
BAKED PORK CHOPS
INGREDIENTS
6 lean center-cut pork chops, ½ inch thick
1 egg white
1 cup evaporated skim milk
¾ cup cornflake
crumbs
1 ¼ cup fine dry
bread crumbs
2 tablespoons Hot ‘n Spicy Seasoning
½ teaspoon salt
nonstick spray coating
1- Trim all fat from chops.
2- Beat egg white with evaporated skim milk. Place chops in
milk mixture; let stand for 5 minutes, turning chops once.
3- Meanwhile, mix together cornflake crumbs, bread crumbs,
Hot ‘n Spicy Seasoning and salt. Remove chops from milk mixture. Coat
thoroughly with crumb mixture.
4- Spray a 13-inch x 9-inch baking pan with nonstick spray
coating. Place chops in pan; bake in 375° oven for 20 minutes. Turn chops; bake
15 minutes longer or until no pink remains.
NUTRITION CONTENT
Per Serving
Makes 6 servings
calories: 186
total fat: 4.9g
saturated fat: 1.8g
carbohydrates: 16g
protein: 17g
cholesterol: 31mg
sodium: 393mg
dietary fiber: 0.2 g
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