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.
Makes 6 servings
total fat: 5g
saturated fat: 1.3g
dietary fiber: 2.7g
BAKED PORK CHOPS
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.
Makes 6 servings
total fat: 4.9g
saturated fat: 1.8g
dietary fiber: 0.2 g