Week 3: October 12 – 18
Spaghetti & Turkey Meat Sauce
with Steamed Broccoli
Ingredients
1 tablespoon vegetable oil
1/2 pound lean ground turkey
1 green bell pepper
1 large onion
2 cloves garlic
1 28-ounce can of whole tomatoes
1/2-1 teaspoon dry oregano
1/2 teaspoon black pepper
1 6-ounce can tomato paste
1 pound pasta or rice
Instructions
- Put oil in skillet, heat. Add turkey and cook, stirring occasionally, for about 5 minutes. Drain off fat.
- Wash and chop green pepper. Peel and chop onion. Peel and mince garlic.
- Add green pepper, onion, and garlic to turkey. Stir and cook for another 5 minutes.
- Chop tomatoes and add them, including their juice, to the turkey mixture. Add oregano and black pepper. Simmer covered for about 15 minutes, stirring occasionally.
- Remove cover, stir in tomato paste, and simmer for about 10 more minutes, stirring often.
- Serve over 1 pound cooked pasta or rice.
Variation: For smoother sauce substitute crushed canned tomatoes for whole canned tomatoes.
Source: Sisters in Health: A Nutrition Program for Women. Division of Nutritional Sciences, Cornell University and Cornell Cooperative Extension, 1999.
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