It has been a long time since I gave you a new recipe to try.
If you are thinking it is because I have not been doing much cooking, you might
be right but really, you shouldn't think that way about me. I cook, I really do. I just have not felt
like finding new recipes.
But I decided that it was time to expand the choices again. Also,
while I have not made any new recipes, it does not mean that I have not marked
recipes that I want to try.
 |
I have found many good recipes in this cookbook |
This week for new recipes, I turned to
The Healthy Carb
Diabetes Cookbook. This book is
available from
The American Diabetes Association or from
Amazon. (Sadly, it is
less expensive from Amazon but if you can, if you buy from the American Diabetes
Association as you will be giving to a good organization.)
If you have followed this blog before, you will know that I
will first give the recipe as it is written and then will tell you my mistakes
and suggested improvements. Also, in case you are a slightly intimidated cook,
please know that I am a self-professed terrible cook. I do think that if I were
slightly interested in cooking it would help but generally, I am not that
interested. Oh, I LOVE to eat but just not cook. Given the knowledge that I am not much of a
cook, you will know that the recipes I provide are always easy to make. I also
like them easy to clean up. That is why
I am drawn to "one pot recipes" like this one. (Oh, and it is a misnomer - it takes two pots)
One-Pot Skillet – Serves 7 - Serving size 1 cup
2 cups whole-wheat rotini pasta, uncooked
1 lb. lean ground turkey breast
1 medium onion diced
1 14.5 oz can no-salt-added crushed tomatoes
1 8 oz. can tomato sauce
2 tsp chili powder
1/8 tsp cayenne pepper (optional)
1 tsp garlic powder
1 tsp Splenda
1 cup reduced-fat, shredded Monterey Jack cheese (You can
substitute reduced fat mozzarella or Swiss)
1.
Cook
pasta according to the package directions, omitting salt. Drain.
2.
In a large skillet, cook ground turkey until it
begins to brown, about 6-7 minutes. Drain excess fat. Add onions and sauté
about 5 more minutes or until translucent.
3.
Add next six ingredients and bring to a boil.
Reduce heat and simmer for 6-7 minutes or until it begins to thicken. Fold in
cheese and toss with drained pasta.
Calories 225, Calories from fat 40, Total Fat 4.5
g, Saturated Fat 2.2g, Cholesterol 55 mg,
Sodium 390 mg, Total Carbohydrate 25g, Dietary
Fiber 4 g, Sugars 5 g, Protein 23 g
Did we like it?
Yes, we did. Despite my feelings about the extra lean ground turkey, (see listings of mistakes below) it was good.
My mistakes –
First of all, it seems that Silent Sam bought extra lean ground turkey. It is just my opinion but I would suggest
that you not buy extra lean ground turkey.
It is just TOO DRY. You do not have to worry about draining excess fat
from it BECAUSE THERE ISN'T ANY. I didn't like the way it cooked.
We also have trouble finding some whole wheat pastas. I used
Trader Joe’s Organic vegetable radiator pasta in the recipe. (It is made from
organic durum wheat semolina, spinach, beet, red bell pepper and paprika.) I
like to use it because it adds color and a different look to a dish. I cannot tell you if it increased the
carbs.
In our grocery store, crushed tomatoes come in a 28 oz. can.
There was not a 14.5 oz. can and really not a no-salt variety. In a moment of
inspiration or idiocy, I used a 14.5 oz. can of fire roasted diced tomatoes.
The mixture seemed so dry; I thought this might add more liquid. I cannot
always explain my thought process. The only thing was that it was the right
amount which made it easier.
I did not add the optional cayenne pepper. I am a spice
wimp.
I also did not add the Splenda. I might have added it if I
had it on hand but I was not going to buy Splenda so that I would have 1 tsp.
for this recipe. Silent Sam did bring home 3 packets from work the day after I
made the recipe. I am not clear as to why you would want the Splenda in the
recipe but perhaps my substitution of the diced tomatoes for the crushed
tomatoes made the difference. I don’t know.
Also, we did not find reduced fat Monterey jack cheese. I
used reduced fat mozzarella.
What would I change
the next time?
I think that I would try making it with the crushed tomatoes
and I would experiment with adding more than the 14.5 oz. that the recipe suggests. I think that it depends on what you like - the diced tomatoes are chunky while the crushed tomatoes would probably make more of a sauce. I would also
add sliced black olives, spinach, and mushrooms. I think it would add just a
bit more flavor without adding many calories.
(Let’s face it – I think that you should add spinach to
almost everything. It is good for you and adds color and a bit of flavor to a
dish.)
Thanks for reading!
I wish you a safe and happy 4th of July. Please
take a quick moment to breathe a "thank you" to all the men and women who have
served and currently serve to make our country safe and free.