Catlovers Turkey with Asparagus bake-Transition or maintenance only
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 286.6
- Total Fat: 4.0 g
- Cholesterol: 69.0 mg
- Sodium: 182.5 mg
- Total Carbs: 28.9 g
- Dietary Fiber: 6.2 g
- Protein: 36.4 g
View full nutritional breakdown of Catlovers Turkey with Asparagus bake-Transition or maintenance only calories by ingredient
Introduction
This uses penne pasta which you can't have until transition so be careful with it...but it really 'stretches' the pasta (it only uses 2 ozs dry) so it feels like more! Count it as 1 whole grain per serving. Makes 2 servings This uses penne pasta which you can't have until transition so be careful with it...but it really 'stretches' the pasta (it only uses 2 ozs dry) so it feels like more! Count it as 1 whole grain per serving. Makes 2 servingsNumber of Servings: 2
Ingredients
-
12 ozs. COOKED turkey breast, strips cut into 1 inch pieces
1/4 cup cold water
1 cup low sodium chicken broth
1 cup fresh asparagus (134 grams weighed on scale)
- 1 tsp "Thick it Up" Dixie Carb Counters low carb thickener (available on Netrition.com)-
can omit if desired
- 1 cup (134 grams weighed) RAW asparagus, cut into 3 inch pieces (=2 green)
- 1 TBL minced garlic
- 1/4 tsp. white pepper (do NOT omit-it really
kind of 'makes' the recipe)
- 1 cup (or 130 grams weighed) RAW Zucchini or yellow squash, sliced (skin on or off, your choice) (=2 green)
- 1 cup (or 70 grams weighed on scale) RAW white mushrooms, sliced
- 1 cup COOKED whole wheat penne pasta, or 2 ozs. weighed on scale RAW
Optional Topping:
- 2 TBL "Carb Careful" breadcrumbs (no longer made-search for online or use 1 slice whole-
wheat toast, crumbled and then NINJAed to
make crumbs and add the calories)-OPTIONAL
- 1 TBL Kraft reduced fat parmesan grated cheese-OPTIONAL
Directions
Cook the penne pasta, drain and set aside. Heat a PAM-sprayed skillet. Cut turkey up into bite-sized pieces and add to pan with the minced garlic. Cook until browned. Meanwhile, steam asparagus over a pot of boiling water in a colander until tender-crisp. Remove and set aside.
Remove turkey from pan and add the zucchini and asparagus and mushrooms to the skillet instead. Saute quickly, then remove veggies and set aside.
Re-spray skillet with PAM. Add 1/4 cup cold water to the pan along with about 1 TBL garlic powder.
In a small bowl or cup, combine the chicken broth and "thick-it-up" and mix well.
Add to the skillet with the water mixture and bring to a boil, stirring constantly, until thickened. Place turkey, veggies, and cooked pasta, all mixed together, in a 8x8" baking dish. Pour the sauce from the skillet over it. Stir gently.
If doing topping:
Combine the breadcrumbs and parmesan cheese in a small custard cup and sprinkle it over the casserole.
Bake in a 350 degree preheated oven for 15-20 minutes or until lightly browned on top and heated through.
MAKES TWO SERVINGS, each serving equals 1 4-6 oz. lean, 3 greens and 1 whole grain serving.
Serving Size: Makes 2 servings, 1 full lean, 3 greens plus 1 whole grain per serving
Remove turkey from pan and add the zucchini and asparagus and mushrooms to the skillet instead. Saute quickly, then remove veggies and set aside.
Re-spray skillet with PAM. Add 1/4 cup cold water to the pan along with about 1 TBL garlic powder.
In a small bowl or cup, combine the chicken broth and "thick-it-up" and mix well.
Add to the skillet with the water mixture and bring to a boil, stirring constantly, until thickened. Place turkey, veggies, and cooked pasta, all mixed together, in a 8x8" baking dish. Pour the sauce from the skillet over it. Stir gently.
If doing topping:
Combine the breadcrumbs and parmesan cheese in a small custard cup and sprinkle it over the casserole.
Bake in a 350 degree preheated oven for 15-20 minutes or until lightly browned on top and heated through.
MAKES TWO SERVINGS, each serving equals 1 4-6 oz. lean, 3 greens and 1 whole grain serving.
Serving Size: Makes 2 servings, 1 full lean, 3 greens plus 1 whole grain per serving