Makes 8 servings. Source: WVUES Family Nutrition Program.
1 pound cooked ground turkey or lean ground beef
1 to 2 cans of corn, or 2 to 3 cups fresh corn
1 can low-sodium cream of mushroom soup
1 cup low-fat shredded cheese (optional)
6 to 8 peeled and boiled potatoes, mashed
PLACE cooked meat on the bottom of a 9- by 13-inch casserole dish. Layer corn on top of meat. Spread cream of mushroom soup on the corn. Layer shredded cheese, if desired. Spread mashed potatoes on top.
BAKE at 350° for 20 to 30 minutes.
Nutrition information: 285 calories, 9 grams total fat, 3 grams saturated fat, 53 milligrams cholesterol, 17 grams protein, 35 grams total carbohydrates, 145 milligrams sodium.
Quick Veggie Lasagna
Makes 10 servings. Source: WVUES Family Nutrition Program.
1 16-ounce box of lasagna noodles, uncooked
1 carton 16-ounce fat-free cottage cheese or ricotta cheese
1/2 cup Parmesan cheese, divided
1 tablespoon parsley flakes
1/4 teaspoon oregano
1 26-ounce jar spaghetti sauce, divided
2 cups part-skim mozzarella cheese, shredded
1 10-ounce frozen spinach, thawed and drained
COOK noodles as directed on package.
MIX cottage cheese, 1/4 cup Parmesan cheese, parsley and oregano. Thinly spread 1/4 cup spaghetti sauce in nongreased 9- by 13-inch baking dish and top with noodles.
SPREAD 1 cup of the cheese mixture over the noodles. Cover with 1 cup of the sauce. Top with a layer of spinach. Sprinkle with 2/3 cup mozzarella cheese.
REPEAT with 4 noodles, the remaining cheese mixture, 1 cup of the sauce and 2/3 cup mozzarella cheese. Top with remaining noodles and sauce, sprinkle with remaining mozzarella and Parmesan cheeses.
BAKE uncovered at 350° until hot and bubbly, about 45 minutes. Let stand 15 minutes before serving.
Nutrition information: 365 calories, 10 grams total fat, 4 grams saturated fat, 18 milligrams cholesterol, 21 grams protein, 49 grams total carbohydrates, 755 milligrams sodium.
Canned fat-free cream of celery soup
Fat-free, low-sodium chicken broth
Canned low-sodium cream of mushroom soup
Canned diced tomatoes
Nonfat dry milk
Chicken breasts, family pack or two to three packages
Ground turkey or lean ground beef
Frozen mixed vegetables
Fat-free cottage or ricotta cheese
Shredded part-skim mozzarella cheese
Pantry staples: pepper, flour, milk, margarine, salt, olive oil, bay leaf, thyme, garlic clove, hot pepper, parsley flakes, oregano, egg
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.
Beverly Glaze has a master's degree in human nutrition and food science and is a WVU Extension specialist in the FNP adult program. Reach her at Beverly.Gl...@mail.wvu.edu or 304-634-8449.