- LRN Recipe Box
- 7 Ingredients or Less
- Made with milk products
- Heart Healthy
- Low Calorie
- Low Carb
- Low Sodium
- President's Choice
Recipe developed by Emily Richards, PH Ec
© Heart and Stroke Foundation 2011
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250 g (8 oz) extra lean ground turkey
10 mL (2 tsp) canola oil
1 small onion, chopped
3 cloves garlic, minced
5 mL (1 tsp) Italian herb seasoning
500 mL (2 cups) chopped fresh or frozen broccoli
375 mL (1 1/2 cups) low fat pasta sauce
175 g (6 oz) whole wheat spaghetti, cooked(about 750 mL/3 cups cooked)
10 mL (2 tsp) soft non hydrogenated margarine
30 mL (2 tbsp) all purpose flour
250 mL (1 cup) skim milk
125 mL (1/2 cup) 1% cottage cheese
Tip: Make the spaghetti pie ahead of time and do not bake. Wrap and refrigerate for up to 1 day. Cover with foil and reheat in 180 C (350 F) oven for about 45 minutes.
Servings: 6 (1 serving - 1/6 of the pie)
Difficulty Level: Intermediate
Protein: 18 g
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 29 mg
Carbohydrate: 34 g
Fibre: 5 g
Sugars: 7 g
Sodium: 368 mg
Potassium: 315 mg
In large saucepan cook turkey for about 5 minutes or until no longer pink. Drain in sieve to remove fat. Return saucepan to medium heat with oil and cook onion, garlic and Italian seasoning, stirring, for about 2 minutes or until onion is softened. Return turkey to saucepan and add broccoli and pasta sauce; bring to a simmer, cover and cook for 5 minutes. Set aside.
In another saucepan, melt margarine over medium heat. Whisk in flour until smooth. Whisk in milk and cook, whisking for about 5 minutes or until starting to thicken and bubble. Whisk in cottage cheese and remove from heat.
Add spaghetti to turkey mixture and stir in 125 mL (1/2 cup) of the cheese sauce. Pour into 25 cm (10 inch) deep dish pie plate; pressing down to flatten. Spread remaining cheese sauce over top and bake in 180 C (350 F) oven for about 25 minutes or until bubbly. Broil about 15 cm (6 inches) away from broiler for about 2 minutes or until golden on top, if desired. Let cool slightly before cutting into wedges to serve.
Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011.