Fix-It And Enjoy-It! Healthy CookbookPhyllis Pellman Good
Recipe: Marlene Fonken, Upland, CAMakes 4 servings
Prep. Time: 15 minutes
Cooking/Baking Time: 45 minutes
• 4 ozs. uncooked thin whole wheat spaghetti, or vermicelli (or 2 cups cooked)
• 1 Tbsp. olive oil
• 2 Tbsp. reduced-fat Parmesan cheese
• egg substitute equivalent to 1 egg, or 2 egg whites, beaten
• 2/3 cup non-fat cottage cheese, or 1/2 cup non-fat ricotta
• 1 clove garlic, minced
• 1/2 cup diced onion
• 1/2 cup diced green or red bell sweet pepper
• 1/2 Ib. lean ground turkey
• 1 cup canned tomatoes, no salt added, chopped, undrained
• 1/4 cup tomato paste, no salt added
• 1/2 tsp. dried basil
• 1/2 tsp. dried oregano
• 1/4 cup low-fat mozzarella cheese, shredded
1. Cook spaghetti according to package directions. Drain. Return to saucepan.
2. Stir oil, Parmesan cheese, and beaten egg substitute or white into cooked spaghetti. Mix well.
3. Spray a glass 8" pie plate or 7 x 9 baking dish with non-stick cooking spray. Spread spaghetti mixture over bottom and up sides to form a crust.
4. Spread cottage cheese over bottom of crust.
5. In saucepan, cook garlic, onion, pepper, and turkey together until meat loses its pink color. (You may need to add a little water to pan to prevent sticking.)
6. Add tomatoes, tomato paste, basil, and oregano to pan. Cook until heated through.
7. Spoon turkey-tomato mixture over cottage cheese.
8. Bake, uncovered, approximately 20 minutes at 350°.
9. Sprinkle mozzarella cheese on top.
10. Continue to bake another 5 minutes, or until cheese is melted.
Dietitian's tip: The type of fiber in whole-wheat pasta is insoluble — meaning it doesn't dissolve during digestion. Instead, it maintains its bulk, holds on to water and, as a result, helps prevent constipation.
Calories 316, Protein 24g, Carbohydrates 35 g. Total Fat 9g, Saturated Fat 2.5g, Monounsaturated Fat 3.5g, Polyunsaturated Fat 3g, Cholesterol 42 mg. Sodium 335 mg, Fiber 5g