Tex-Mex Pasta Bake
(makes 2 entrees, 4 servings each)
| 1 | tablespoon (15 ml) olive oil |
| 1 | pound (480 g) ground white turkey breast |
| 1 | cup (160 g) chopped onion |
| 2 | large cloves garlic, minced |
| 2 | fresh jalapeño chile peppers, seeded and chopped |
| 1 | quart (960 ml) Home-Style Tomato Sauce (recipe above) |
| 2 | teaspoons (10 ml) crushed dried oregano |
| 2 to 3 | teaspoons (10 to 15 ml) good-quality chili powder |
| 1 | cup (240 ml) dry red wine or water |
| 1/4 | cup (15 g) chopped flat-leaf parsley |
| 1 | pound (480 g) penne pasta |
| 4 | ounces (120 g) shredded low fat cheddar cheese |
- Heat 1/2 tablespoon olive oil in a large nonstick skillet. Crumble the ground turkey into the skillet and brown, stirring occasionally, for 10 minutes. Using a slotted spoon to drain away all fat, transfer browned turkey meat to a dish and set aside.
- Wipe out skillet and add remaining 1/2 tablespoon olive oil. Place over low heat and add onion, garlic, and chile pepper. Sauté, stirring occasionally, until onion is limp, about 5 minutes.
- Stir in reserved tomato sauce, oregano, chili powder, wine, parsley, and browned turkey meat. Cook, stirring occasionally, until sauce flavors blend, about 20 minutes.
- Meanwhile, cook pasta according to package directions to al dente. Drain pasta and divide equally between two 8-inch square foil baking pans.
- Spoon sauce equally over the pasta and top each with half of the shredded cheese. Cover and seal with aluminum foil. Label and date. Freeze until firm.
- When ready to bake, preheat oven to 350°F (180°C), Gas Mark 4. Bake the dish, covered, until cheese is melted and sauce is bubbling, about 35 to 45 minutes.
| Per serving: | 376 calories (11% calories from fat), 27 g protein, 4 g total fat (1.2 g saturated fat), 54 g carbohydrates, 4 g dietary fiber, 42 mg cholesterol, 242 mg sodium |
| Diabetic exchanges: | 1 1/2 very lean protein, 3 1/2 carbohydrate (3 bread/starch, 1/2 vegetable) |
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