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This is a great meal for those of you that are not contest dieting. It is faily clean IMO but is pretty high in carbs - hence pasta :D. I have only experimented with it as a non-cheat meal a few times so it isn't perfect yet. Feel free to adjust and get back with me. If you're interested in the "cheat-meal" version I can type it out too. The only major differences are adding in cheeses and brown sugar etc. You can also opt to leave out the meat but that will cut out a good portion of the protein...
Ingredients:
* - 6/8 medium tomatos, diced
* - 1 can tomato sauce (16oz)
* - 1 teaspoon cumin
* - 1 teaspoon oregano
* - 1 tablespoon basil
* - 1 teaspoon Tobasco sauce
* - 1/2 teaspoon salt
* - 16 ounces ground turkey breast
* - 3 small garlic cloves, minced
* - 2 medium onions, chopped
* - 8 oz whole wheat ziti pasta (or any other small pasta - penne also works well)
* - 8 ounces nonfat cottage cheese (caloric figures based on 2% though)
* - 1/4 cup egg substitue (or 2-3 egg whites)
* - 1/2 teaspoon garlic powder
* - 1 teaspoon dried parsley
* - 4 teaspoons reduced fat parmesan cheese
Directions:
Tomato Sauce (can also be used for any other pasta red sauce)
In a large pot place the tomatos, tomato sauce, cumin, oregano, basil, Tobasco and salt over low/medium heat. Stir occasionally and let stew for about an hour.
Ground Turkey Breast
In a medium skillet place the turkey, garlic cloves and onions over medium heat. Brown the turkey and drain if needed. Now you can add the turkey into the pot with the tomatoes and let it continue to stew for the rest of the hour.
Pasta
Place 3 quarts of water in a large pot and bring to a boil. Add your pasta and once it returns to a boil cook for 7-10 minutes. Drain.
In a large mixing bowl add the pasta to the remaining ingredients stir so that the mixture coats the pasta.
Pre-Heat your oven to 350 degrees during the prep. Once all of the ingredients are cooked take a 9x13 baking dish and place the pasta mixture along the bottom. Next, add the turkey breast and red sauce. Cover the dish with a layer of aluminum foil and bake for 35-45 minutes.
Enjoy ;)
The entire dish yields...
Fat - 22 grams (198 calories - 11%)
Carbs - 252 grams (1008 calories - 60%)
Protein - 118 grams (472 calories - 29%)
Total Calories - 1678
IMO - Serves Four
Ingredients:
* - 6/8 medium tomatos, diced
* - 1 can tomato sauce (16oz)
* - 1 teaspoon cumin
* - 1 teaspoon oregano
* - 1 tablespoon basil
* - 1 teaspoon Tobasco sauce
* - 1/2 teaspoon salt
* - 16 ounces ground turkey breast
* - 3 small garlic cloves, minced
* - 2 medium onions, chopped
* - 8 oz whole wheat ziti pasta (or any other small pasta - penne also works well)
* - 8 ounces nonfat cottage cheese (caloric figures based on 2% though)
* - 1/4 cup egg substitue (or 2-3 egg whites)
* - 1/2 teaspoon garlic powder
* - 1 teaspoon dried parsley
* - 4 teaspoons reduced fat parmesan cheese
Directions:
Tomato Sauce (can also be used for any other pasta red sauce)
In a large pot place the tomatos, tomato sauce, cumin, oregano, basil, Tobasco and salt over low/medium heat. Stir occasionally and let stew for about an hour.
Ground Turkey Breast
In a medium skillet place the turkey, garlic cloves and onions over medium heat. Brown the turkey and drain if needed. Now you can add the turkey into the pot with the tomatoes and let it continue to stew for the rest of the hour.
Pasta
Place 3 quarts of water in a large pot and bring to a boil. Add your pasta and once it returns to a boil cook for 7-10 minutes. Drain.
In a large mixing bowl add the pasta to the remaining ingredients stir so that the mixture coats the pasta.
Pre-Heat your oven to 350 degrees during the prep. Once all of the ingredients are cooked take a 9x13 baking dish and place the pasta mixture along the bottom. Next, add the turkey breast and red sauce. Cover the dish with a layer of aluminum foil and bake for 35-45 minutes.
Enjoy ;)
The entire dish yields...
Fat - 22 grams (198 calories - 11%)
Carbs - 252 grams (1008 calories - 60%)
Protein - 118 grams (472 calories - 29%)
Total Calories - 1678
IMO - Serves Four
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