Spaghetti with Turkey meat sauceingredients

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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