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2001:
January |
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Preheat
oven to 350. Prepare a 8" square pan with cooking spray; set
aside. To prepare crust, add spread, garlic powder, and egg whites
to hot rice. Spoon rice mixture into prepared pan. Press firmly
across bottom and up side of prepared pan to form a crust. To
prepare filling, combine margarine, flour, black pepper, and chicken
broth in a saucepan. Cook over medium heat, stirring constantly, or
until mixture thickens and bubbles. Add turkey, mushrooms, and
onions. Mix well. Pour into crust. Bake for 40 minutes. 389
Calories; 4g Fat (9% calories from fat); 16g Protein; 71g
Carbohydrate; 22mg Cholesterol; 425mg Sodium Homemade
Spaghetti Sauce
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1/2 |
tsp |
olive
oil |
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8 |
ozs |
mushrooms,
sliced |
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1 |
c |
bell
peppers, chopped |
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1/2 |
c |
onions,
chopped |
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14
1/2 |
ozs |
crushed
tomatoes, undrained |
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8 |
ozs |
no-salt-added
tomato sauce |
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2 |
tbsps |
pizza
seasoning |
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1
1/2 |
tsps |
salt |
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1 |
tsp |
granulated
sugar |
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1 |
tsp |
oregano |
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1 |
tsp |
basil |
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1/4 |
tsp |
black
pepper |
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To
prepare sauce, heat oil in a skillet, cook mushrooms, bell peppers,
and onions until tender. Add tomatoes, tomato sauce, pizza
seasoning, salt, sugar, oregano, basil, and black pepper. Simmer all
ingredients until bubbling or 15 minutes. Let cool. Pour sauce over
pasta or use in other recipes calling for spaghetti sauce.
70
Calories; 1g Fat (10% calories from fat); 2g Protein; 14g
Carbohydrate; 0mg Cholesterol;
6
servings
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1
1/4 |
c |
chicken
broth |
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3 |
tbsps |
unbleached
flour |
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1/8 |
tsp |
garlic
powder |
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1/8 |
tsp |
black
pepper |
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1/4 |
c |
fat-free
plain yogurt |
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8 |
ozs |
linguini,
cooked |
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1/4 |
c |
fat-free
parmesan cheese |
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In
a saucepan, combine broth, flour, garlic powder, and black pepper.
Over medium heat, cook until thickened, stirring constantly. Remove
from heat and add yogurt. Fold in cooked linguini and parmesan
cheese.
181
Calories; 2g Fat (8% calories from fat); 7g Protein; 35g
Carbohydrate; 1mg Cholesterol; 410mg Sodium
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