Ingredients
1 lb of ground meat (I use
lean turkey meat)
1 yellow onion- diced
Garlic- a lot of chopped
garlic. You can’t have too much.
Bread crumbs- 1 cup (make
your own from stale bread, use stuffing mix or buy bread crumbs)
Liquid – 1 cup: any type of
broth, water, or milk are good choices.
Mushrooms (optional)- diced
(this is a sneaky way to get someone to eat mushrooms without knowing they are
eating them….)
Spices- keep it simple and
just add salt and pepper- or use an Italian mix . Chipolte spices are yummy. I
have also used rosemary and salt. Use
your favorite flavors
Diced tomatoes- 1 can – any flavor
Cheese-1/4 cup- any flavor
Instructions:
Preheat oven to 375o.
- Combine all ingredients except the Diced
Tomatoes in a large bowl and mix until evenly distributed.
- Transfer the resulting blob to a baking dish- I
use a 9”x5” glass dish.
- Spread the blob evenly then make a moat around
the edge.
- Dump the can of tomatoes on top and let the
juices run into the moat.
- Cover with aluminum foil and bake for 45 minutes
or until a meat thermometer inserted in the middle reads 160o.
- Sprinkle cheese on top and bake uncovered for another 10
minutes.
- Eat piping hot…. Also makes great leftovers!
Nutrition:
Please note that this recipe is low in fat and calories and
high in protein- (depending on the meat you choose)
Total Kcals = 324
Total Kcals = 324
Fat Kcals = 40 gms = 4.4 %
fat =
12.5
Pro Kcals = 172 gms= 43 %
pro =
53.0
CHO Kcals = 112 gms= 28 %CHO
= 34.5
Pictures coming soon.....
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