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After-Thanksgiving Turkey and Pasta Bake

(makes 6 servings)

refrigerated butter-flavored cooking spray
12ounces (360 g) penne pasta
2cups (360 g) cooked turkey meat, cut into 1 inch (2.5 cm) cubes
2cups (412 g) drained no-salt-added canned Italian plum tomatoes, coarsely chopped
18-ounce (240 g) container nonfat cottage cheese
1/2cup (56 g) shredded reduced-fat sharp cheddar cheese
4scallions, including some green tops, chopped
1teaspoon (5 ml) crushed dried basil (Italian) or 1 teaspoon (5 ml) crushed dried oregano (Mexican)
1/2teaspoon (2.5 ml) crushed dried oregano (Italian) or 1/2 teaspoon (2.5 ml) ground cumin (Mexican)
1/3cup (36 g) unseasoned dried bread crumbs
2tablespoons (9 g) chopped flat-leaf parsley (Italian) or 2 tablespoons (9 g) chopped fresh cilantro (Mexican)
  1. Preheat oven to 350°F (180°C), Gas Mark 4. Lightly coat a 9 X 13-inch (22.5 X 32.5 cm) casserole with cooking spray.
  2. Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole.
  3. In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil (or oregano), and oregano (or ground cumin). Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley (or cilantro) and sprinkle over the top.
  4. Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.
Per serving:387 calories (13% calories from fat), 31 g protein, 5 g total fat (2.1 g saturated fat), 53 g carbohydrate, 3 g dietary fiber, 44 mg cholesterol, 248 mg sodium
Diabetic exchanges:3 very lean protein, 3 1/2 carbohydrate (3 bread/starch, 1 vegetable)

 

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