So far this week I have made spaghetti with meat sauce and shepherd's pie. All from the same 99% fat free ground turkey. The Shepherd''s Pie is my own concoction.
3/4 lb well crumbled cooked ground turkey
1 cup low sodium beef broth
2 tsp all purpose flour
half a large yellow onion, diced and browned/carmelized
mashed potatoes and a small sprinkle of grated cheese of your choice
Layer ingredients in a glass baking dish
mix ground turkey and onions with broth and flour, add salt and pepper to taste
add mashed potatoes
sprinkle with shredded cheese and bake in a preheated 350 degree oven until cheese melts
Enjoy.
Simple comfort food and fairly healthy.
And for some sneaky ways to add fiber to your diet, good for your health and your waistline.
Adding chick peas to any meal helps to up the fiber. I happen to like the taste and texture but not everyone does. Chick peas tend to take on the flavor of whatever they are cooked in, so they fit in almost anywhere.
Adding ground or whole flaxseed to any meal gives you a fiber boost as well as lots of healthy Omega 3s. Again, I love my flaxseed and add it to most things I eat, including my omelets, and salads.
Pureed pumpkin can be used as a thickener for stews, a substitute for oil when baking, and just a great source of fiber and vitamins, especially Vitamin A. Also makes a great side dish as a substitute for potatoes. It's all in the spices. A couple of other substitutes for oil in baking are applesauce and fat free plain yogurt.
And last but not least, a great snack to give you that extra fiber and vitamin C. My favorite is Granny Smith, but there are tons of varieties. An apple a day......
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