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December 29, 2000
Issue #27

Fit Food
by Jason Meuller

If there's anyone in the world who hates dieting, it's me.  Dieting for me can mean a lot of things, eating to lose fat, eating to gain muscle, or just eating to maintain.  Anyway you cut it, eating like a bodybuilder sucks most of the time.  In order to help make life a little easier on all of us, AE will be including a new recipe every week so that you can add a little variety to your life. 
.

Meat Supper Pie
Adapted from Betty Crocker's, Good & Easy Cookbook

5 servings

2 1/2

c

mashed potatoes

1/3

c

egg whites, slightly beaten

1

tbsp

skim milk

1

c

turkey light meat, skinless, cooked and cubed

1

c

Homemade Gravy

1/2

c

carrots, diced

1/2

c

frozen green peas, thawed

1/2

c

onions, chopped

1

tsp

salt

1/4

tsp

black pepper

1/4

tsp

sage

 

 

 

Preheat oven to 375. Prepare a 8" square dish with cooking spray; set aside. In a mixing bowl, combine potatoes, egg whites, and milk. Mix until spreading consistency. Spread half onto bottom and up sides of prepared dish. In a small bowl, combine turkey, gravy, carrots, peas, onions, salt, black pepper, and sage. Mix well. Spread over potato mixture in dish. Top remaining potato mixture around edges of dish. Bake for 30 minutes.

150 Calories; 3g Fat (17% calories from fat); 13g Protein; 19g Carbohydrate; 24mg Cholesterol; 662mg Sodium
.

Oven Easy Turkey & Potato Dinner
Adapted from Quick & Easy Casseroles

6 servings

4

c

frozen hash browns -- thawed

1/2

tsp

olive oil

1

lb

turkey light meat, skinless -- cooked and cubed

1/2

c

onions -- chopped

1/2

c

bell peppers -- chopped

1

c

water

1

pkg

brown gravy mix

1/2

tsp

salt

2

c

frozen mixed vegetables -- thawed

1/2

c

fat-free cheddar cheese -- grated

1/2

c

fat-free cheddar cheese -- grated


Preheat oven to 350. In a 2-quart casserole dish , firmly press hash brown potatoes evenly across bottom to form a shell; set aside. Meanwhile, in a skillet, heat oil over medium heat. Add turkey, onions, and bell peppers. Cook until turkey is longer pink and vegetables are tender. Stir in water, gravy mix, and salt; bring to a boil. Add mixed vegetables; reduce and cook, uncovered, 5 minutes. Remove from heat. Stir in 1/2 cup cheddar cheese. Spoon in hash brown potato shell. Bake, uncovered, for 15 minutes or until heated through. Top with remaining cheddar cheese. Bake, uncovered again, for 5 minutes more.

196 Calories; 2g Fat (9% calories from fat); 18g Protein; 26g Carbohydrate; 32mg Cholesterol; 503mg Sodium

.

Southern Corn Bread & Ham Stuffing
Adapted from The Hearst Corporation

12 servings

3

lg

celery stalks, diced

1

c

onions, chopped

1

c

bell peppers, chopped

18

ozs

cornbread stuffing mix

3

c

water

10

ozs

frozen corn kernels, thawed

6

ozs

ham, extra lean, cooked and cubed

1/2

tsp

black pepper

 

 

 

Preheat oven to 325. Prepare a 13 x 9" casserole dish with cooking spray; set aside. In a 12" skillet over medium heat, cook celery, onions, and bell peppers until tender, stirring occasionally. In mixing bowl, combine celery mixture, cornbread stuffing mixes, spice packets from mixes, water, corn, ham, and black pepper. Mix well. Spoon into prepared dish. Cover with foil and bake for 45 minutes, or until heated through.

216 Calories; 3g Fat (10% calories from fat); 8g Protein; 41g Carbohydrate; 7mg Cholesterol; 777mg Sodium

 


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