The pasta cooks right in the sauce. Serve it in the casserole dish right from the stove. All you need is a tossed salad to complete the meal. Add any leftover vegetables you have on hand to the salad.
You can also use cooked turkey from the deli. Look for low-sodium roasted turkey breast, and ask for it to be cut in one thick piece. It will be easier to cut into bite-size pieces.
HELPFUL HINTS
Complete the meal: Toss 4 cups ready-to-eat salad greens with 2 tablespoons reduced-fat vinaigrette.
Wine suggestion: A rich and hearty California chardonnay is a good match.
This meal contains 522 calories with 20 percent of calories from fat.
SHOPPING LIST
To buy: 1 carton reduced-fat sour cream; 1 package reduced-fat, shredded, sharp Cheddar cheese; 3/4 pound turkey breast; 1 jar or can low-sodium pasta sauce; 1 small package whole wheat linguine; 1 small container sliced portobello mushrooms; 1 bag washed, ready-to-eat green salad.
Staples: Olive oil spray, onion, garlic, reduced-fat vinaigrette dressing, salt and black peppercorns.
Linda Gassenheimer is author of 14 cookbooks. Go to dinnerinminutes.com.
Turkey Skillet Casserole
3/4 pound cooked turkey breast, skin removed
Olive oil spray
1 cup chopped onion
2 medium garlic cloves, crushed
3/4 cup low-fat, low-sodium pasta sauce
2 cups sliced portobello mushrooms
2 ounces whole wheat noodles, broken into 4- to 5-inch pieces
Salt and freshly ground pepper
1/4 cup reduced-fat, shredded, sharp Cheddar cheese
2 tablespoons reduced-fat sour cream
Cut turkey into 1/4- to 1/2-inch pieces. Heat a nonstick skillet over medium-high heat and spray with olive oil spray. Add onion and garlic. Saute 3 minutes. Add the turkey, pasta sauce, 1 cup water, mushrooms and noodles. Add salt and pepper to taste. Stir to mix well. Bring to a gentle boil. Reduce heat to medium-low, cover with a lid and cook, stirring once or twice, until the pasta is cooked, about 15 minutes. Add a little more water if sauce is dry before pasta is cooked.
Remove from the heat and sprinkle the cheese on top. Spoon sour cream over cheese. Makes 2 servings.
Per serving: 495 calories (19 percent from fat), 10.4 g fat (3.9 g saturated, 3.4 g monounsaturated), 123 mg cholesterol, 53.9 g protein, 48.1 g carbohydrates, 7.0 g fiber, 357 mg sodium.
