1/2 cup nonfat milk
3/4 cup dry oatmeal
1 pound lean ground beef
3 tablespoons onion, chopped
1/2 teaspoon salt
1/2 cup grated cheese, any type
HEAT oven to 350°.
COMBINE all ingredients and mix well. Spoon mixture into greased muffin cups.
BAKE for 1 hour, or until temperature in center of meat loaf is 160°. Cool slightly before removing from muffin cups.
SERVE with your favorite vegetable. Corn tastes great with meat loaf.
Nutrition information: Per serving: 230 calories, 12 grams total fat, 5 grams saturated fat, 0 grams trans fat, 95 milligrams cholesterol, 330 milligrams sodium, 9 grams total carbohydrate, 1 grams dietary fiber, 1 grams sugars, 21 grams protein.
Party Time Pasta
Source: California Department of Health.
1/2 pound lean ground turkey
1 teaspoon paprika
1 14 1/2-ounce can tomatoes crushed
1 14 1/2-ounce can reduced-sodium chicken broth
2 cups bow tie pasta, uncooked
3 cups frozen vegetables such as carrots, broccoli and cauliflower, thawed
1/4 cup bread crumbs
1/4 cup Parmesan cheese
HEAT a large nonstick pan over medium heat.
ADD ground turkey and paprika. Cook and stir until meat is brown and no longer pink, about 5 minutes.
STIR in tomatoes, chicken broth and pasta. Bring mixture to a boil.
REDUCE heat to medium low. Cover and simmer until pasta is almost tender, about 10 to 15 minutes.
REMOVE lid. Place vegetables on top of pasta. Replace lid. Cook until vegetables are tender, about 5 minutes.
MIX together the bread crumbs and Parmesan cheese. Sprinkle over vegetables in skillet. Cover and let sit for 3 minutes before serving.
Nutrition information: Per serving: 210 calories, 6 grams total fat, 2 grams saturated fat, 0 grams trans fat, 35 milligrams cholesterol, 410 milligrams sodium, 26 milligrams total carbohydrate, 5 grams dietary fiber, 3 grams sugars, 14 grams protein.
Programs and activities offered by the West Virginia University Extension Service are available to all persons without regard to race, color, sex, disability, religion, age, veteran status, political beliefs, sexual orientation, national origin and marital or family status. This material was funded in part by the USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with limited income. To find out more, contact your local Supplemental Nutrition Assistance Program.
Green and red peppers
Shredded low-fat shredded mozzarella cheese
Cheese, any type
Whole-wheat toast or English muffins
Loaf of Italian bread
Pasta, bow tie
Canned crushed tomatoes
Canned chicken broth, reduced sodium
Ground beef, 1 pound
Ground turkey, 1/2 pound
Pantry staples: olive oil, garlic salt, salt, pepper, paprika, Italian seasoning
Beverly Glaze has a master of science degree in human nutrition and food science and is a WVU Extension specialist with the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.