PIZZA MEAT LOAF

PIZZA MEAT LOAF

PIZZA MEAT LOAF

4 Servings, about 1/4 loaf each
Ground turkey 1 pound
Spaghetti sauce 3/4 cup
Mozzarella cheese, part-skim 1/4 cup
Green peppers, chopped 1/2 cup
Onion, minced 1/4 cup

PREPARATION TIME: 15 MINUTES

CONVENTIONAL COOKING TIME: 20 MINUTES

MICROWAVE COOKING TIME: 8 MINUTES

1. Lightly grease 9-inch pie plate with vegetable
oil. Pat turkey into pie plate.
CONVENTIONAL METHOD
1. Place turkey in 350˚ F oven; bake until turkey
no longer remains pink, about 17 to 20 minutes.
MICROWAVE METHOD
1. Cover turkey with waxed paper.
2. Cook on high; rotate plate 1/4 turn after 3
minutes.
3. Cook until turkey no longer remains pink, about
5 more minutes. Drain.

TO COMPLETE COOKING

1. Top baked turkey with spaghetti sauce, cheese,
and vegetables.
2. Return turkey to either the conventional oven or
the microwave oven and heat until cheese is
melted, about 1 to 2 minutes.
PER SERVING:
Calories 255
Total fat 14 grams
Saturated fat 4 grams
Cholesterol 88 milligrams
Sodium 376 milligrams

SAUCY BEEF PASTA

4 Servings, about 1-1/2 cups each
Water 1/2 cup
Green beans, frozen 1/2 10-ounce package
Onions, minced 1/2 cup
Lean ground beef 1 pound + 6 ounces
Noodles, yolk-free,
enriched, uncooked 6-3/4 cups
Cold water 2 cups
Beef bouillon 2 cubes
Flour 1/3 cup
Pepper 1/4 teaspoon
Dry parsley flakes 1 teaspoon
Garlic powder 1/2 teaspoon
Onion powder 1 teaspoon

PREPARATION TIME: 25 MINUTES

COOKING TIME:ABOUT 35 MINUTES

1. Place 1/2 cup of water in saucepan. Cover and bring
to boil. Add green beans, lower heat, and simmer until
tender, about 5 minutes. Drain.
2. Place onions and ground beef in skillet. Cook over
medium heat; stir occasionally. Cook until beef no longer
remains pink, about 5 to 10 minutes. Drain fat off.
3. Cook noodles according to package instructions. Drain.
4. Combine cold water and flour; stir until smooth. Add
flour mixture and beef bouillon cubes to ground beef.
Cook, stirring frequently until mixture has thickened
and bouillon cubes have dissolved, about 4 minutes.
5. Add cooked green beans, cooked noodles, pepper,
parsley flakes, garlic powder, and onion powder
to ground beef mixture; stir to combine.
6. Place beef mixture in 8- by 12-inch baking pan; cover and bake
in 350˚ F oven until thoroughly heated, about 15 minutes.

PER SERVING:

Calories 605
Total fat 22 grams
Saturated fat 8 grams
Cholesterol 120 milligrams
Sodium 405 milligrams


SOUTHWESTERN SALAD


4 Servings, about 1/2 cup beef mixture, 1/2 cup
lettuce and cheese mixture each
Onions, chopped 1/2 cup
Lean ground beef 1 pound
Chili powder 1 tablespoon
Dry oregano 2 teaspoons
Ground cumin 1/2 teaspoon
Canned kidney beans, red, drained 1 cup
Canned chickpeas, drained 1 15-ounce can
Tomato, diced 1 medium
Lettuce 2 cups
Cheddar cheese 1/2 cup

PREPARATION TIME: 15 MINUTES

COOKING TIME: 10 TO 15 MINUTES

1. Cook ground beef and onions in a large skillet
until the beef no longer remains pink. Drain.
2. Stir chili powder, oregano, and cumin into beef
mixture; cook for 1 minute.
3. Add beans, chickpeas, and tomatoes. Mix gently
to combine.
4. Combine lettuce and cheese in large serving
bowl. Portion lettuce and cheese onto 4 plates.
Add 1 cup of beef mixture on top of lettuce and
cheese.
Note: Garbanzo bean is another name for
chickpea.

PER SERVING:

Calories 485
Total fat 22 grams
Saturated fat 9 grams
Cholesterol 98 milligrams
Sodium 411 milligrams