cumin
1/2 pound sliced white mushrooms
1 small bunch cilantro
1 loaf multigrain bread
Staples:
Canola oil
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Any type of mushroom can be used. Buy them sliced or slice them in a food processor fitted with a thick slicing blade.
⢠Minced garlic can be found in the produce section of the market.
Shop Smart:
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Turkey Skillet Casserole
With this hearty dish, the pasta cooks right in the sauce. Turkey, mushrooms, and spinach give it a light touch. Serve it right from the skillet.
Countdown:
⢠Prepare first 8 ingredients.
⢠While turkey and pasta cook, prepare remaining ingredients.
Prep Time: 5 minutes / Cooking Time: 10 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1 3/4 cups vegetables, 3/4 cup pasta, 1/3 cup sour cream
2 teaspoons canola oil
3/4 pound boneless turkey breast, cut into 1-inch pieces
3/4 cup frozen chopped onion
2 teaspoons minced garlic
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup reduced-sodium, no-sugar-added pasta sauce
1/2 cup water
2 cups sliced baby bella mushrooms
3 ounces fresh whole-wheat linguine, broken into 4â5-inch pieces
2 packed cups washed, ready-to-eat spinach
1/2 cup fresh basil, torn into bite-size pieces
1/4 cup shredded reduced-fat sharp cheddar cheese
3 tablespoons reduced-fat sour cream
1. Heat oil in a medium-size nonstick skillet over medium-high heat. Add turkey, onion, and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper.
2. Add the pasta sauce, water, mushrooms, and linguine. Stir to mix well. Bring to a simmer. Reduce heat to medium, cover with a lid, and cook 3 minutes. The linguine should be cooked through. Add a little water if sauce is dry before pasta is cooked.
3. Add spinach and basil, stirring until spinach wilts. Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 4 vegetable, 6 lean protein Per serving: Calories 540, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.5 g, Monounsaturated Fat 4.8 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 550 mg, Potassium 1360 mg, Total Carbohydrate 51 g, Dietary Fiber 8 g, Sugars 11 g, Protein 56 g, Phosphorus 675 mg
Shopping List:
3/4 pound boneless turkey breast
1 package frozen chopped onion
1 small bottle reduced-sodium, no-sugar-added pasta sauce
1 package sliced baby bella mushrooms
1 package fresh whole-wheat linguine
1 bag washed, ready-to-eat spinach
1 small bunch fresh basil
1 package shredded reduced-fat sharp cheddar cheese
1 small carton reduced-fat sour cream
Staples:
Canola oil
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Itâs important to use fresh pasta from the supermarket for this recipe. Fettuccine can be used instead of linguine.
⢠Any type of reduced-fat cheese can be used.
⢠Minced garlic can be found in the produce section of the market.
Shop Smart:
⢠Reduced-sodium, no-sugar-added pasta sauce with 131 calories, 3.8 g fat, 0.4 g saturated fat, and 77 mg sodium per cup.
Wild Turkey Hash
This is a light dish with each ingredient adding a fresh flavor. Shiitake mushrooms give an earthy flavor. Smoked paprika, available in the spice section of the market, gives an added boost of flavor to the turkey. It takes a few extra minutes to prepare the ingredients for this dish. It can be made ahead and gently rewarmed.
Countdown:
⢠Start potatoes.
⢠Prepare remaining ingredients.
⢠Complete dish.
Prep Time: 15 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 5 ounces turkey breast, 1 1/2 cups vegetables, 3/4 cup potatoes, 1/4 cup sour cream, 1 tablespoon pine nuts
1 teaspoon olive oil
3/4 pound red potatoes, unpeeled, cut into 1/2-inch cubes (about 2
1/2 pound sliced white mushrooms
1 small bunch cilantro
1 loaf multigrain bread
Staples:
Canola oil
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Any type of mushroom can be used. Buy them sliced or slice them in a food processor fitted with a thick slicing blade.
⢠Minced garlic can be found in the produce section of the market.
Shop Smart:
⢠Canned low-sodium, no-sugar-added diced tomatoes with 41 calories, 0.3 g fat, 0.04 g saturated fat, and 24 mg sodium per cup.
Turkey Skillet Casserole
With this hearty dish, the pasta cooks right in the sauce. Turkey, mushrooms, and spinach give it a light touch. Serve it right from the skillet.
Countdown:
⢠Prepare first 8 ingredients.
⢠While turkey and pasta cook, prepare remaining ingredients.
Prep Time: 5 minutes / Cooking Time: 10 minutes
Serves: 2 / Serving Size: 5 ounces chicken, 1 3/4 cups vegetables, 3/4 cup pasta, 1/3 cup sour cream
2 teaspoons canola oil
3/4 pound boneless turkey breast, cut into 1-inch pieces
3/4 cup frozen chopped onion
2 teaspoons minced garlic
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
3/4 cup reduced-sodium, no-sugar-added pasta sauce
1/2 cup water
2 cups sliced baby bella mushrooms
3 ounces fresh whole-wheat linguine, broken into 4â5-inch pieces
2 packed cups washed, ready-to-eat spinach
1/2 cup fresh basil, torn into bite-size pieces
1/4 cup shredded reduced-fat sharp cheddar cheese
3 tablespoons reduced-fat sour cream
1. Heat oil in a medium-size nonstick skillet over medium-high heat. Add turkey, onion, and garlic. Sauté 3 minutes, turning turkey pieces to brown all sides. Sprinkle with salt and pepper.
2. Add the pasta sauce, water, mushrooms, and linguine. Stir to mix well. Bring to a simmer. Reduce heat to medium, cover with a lid, and cook 3 minutes. The linguine should be cooked through. Add a little water if sauce is dry before pasta is cooked.
3. Add spinach and basil, stirring until spinach wilts. Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese. Serve on 2 dinner plates.
Choices/Exchanges: 2 starch, 4 vegetable, 6 lean protein Per serving: Calories 540, Calories from Fat 120, Total Fat 13 g, Saturated Fat 3.5 g, Monounsaturated Fat 4.8 g, Trans Fat 0.0 g, Cholesterol 110 mg, Sodium 550 mg, Potassium 1360 mg, Total Carbohydrate 51 g, Dietary Fiber 8 g, Sugars 11 g, Protein 56 g, Phosphorus 675 mg
Shopping List:
3/4 pound boneless turkey breast
1 package frozen chopped onion
1 small bottle reduced-sodium, no-sugar-added pasta sauce
1 package sliced baby bella mushrooms
1 package fresh whole-wheat linguine
1 bag washed, ready-to-eat spinach
1 small bunch fresh basil
1 package shredded reduced-fat sharp cheddar cheese
1 small carton reduced-fat sour cream
Staples:
Canola oil
Minced garlic
Salt and black peppercorns
Helpful Hints:
⢠Itâs important to use fresh pasta from the supermarket for this recipe. Fettuccine can be used instead of linguine.
⢠Any type of reduced-fat cheese can be used.
⢠Minced garlic can be found in the produce section of the market.
Shop Smart:
⢠Reduced-sodium, no-sugar-added pasta sauce with 131 calories, 3.8 g fat, 0.4 g saturated fat, and 77 mg sodium per cup.
Wild Turkey Hash
This is a light dish with each ingredient adding a fresh flavor. Shiitake mushrooms give an earthy flavor. Smoked paprika, available in the spice section of the market, gives an added boost of flavor to the turkey. It takes a few extra minutes to prepare the ingredients for this dish. It can be made ahead and gently rewarmed.
Countdown:
⢠Start potatoes.
⢠Prepare remaining ingredients.
⢠Complete dish.
Prep Time: 15 minutes / Cooking Time: 25 minutes
Serves: 2 / Serving Size: 5 ounces turkey breast, 1 1/2 cups vegetables, 3/4 cup potatoes, 1/4 cup sour cream, 1 tablespoon pine nuts
1 teaspoon olive oil
3/4 pound red potatoes, unpeeled, cut into 1/2-inch cubes (about 2
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