FoodReference.com (Since 1999)
RECIPE SECTION - Over 10,000 Recipes
Home | Food Articles | Food Trivia | Today in Food History | Food Timeline | Recipes
Cooking Tips | Food Videos | Food Quotes | Who’s Who | Trivia Quizzes | Food Poems
Free Magazines | Recipe Contests | Culinary Schools | Gourmet Tours | Food Festivals
FREE Magazines and
n extensive selection of free food, beverage & agricultural magazines, e-books, etc.
FOOD VIDEO SECTION
Recipe Videos, BBQ & Grilling, Food Safety, Food Science, Food Festivals, Beverages, Vintage Commercials, etc.
• 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
Please feel free to link to any pages of FoodReference.com from your website.
For permission to use any of this content please E-mail: [email protected]
All contents are copyright © 1990 - 2020 James T. Ehler and www.FoodReference.com unless otherwise noted.
All rights reserved. You may copy and use portions of this website for non-commercial, personal use only.
Any other use of these materials without prior written authorization is not very nice and violates the copyright.
Please take the time to request permission.