Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Butter | 1 tbsp (14g) | 102 |
| Mozzarella Cheese | 1 oz (28g) | 85 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Mushrooms | 1/2 cup sliced (35g) | 15 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 lbs ground turkey
- 2 cup all-purpose flour
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/4 cup margarine or butter
- 1/2 cup to ¾ c skim milk
- 6 oz can tomato paste
- 1 tsp oregano leaves, dried
- 1/2 tsp basil leaves, dried
- 1/2 tsp salt
- 1/2 cup green bell pepper, chopped
- 1/2 cup sliced fresh mushrooms
- 1/4 lbs mozzarella cheese, grate 1cup
- =
Directions
Suggestion: for 2 servings, use a small aluminum foil pan about 4 x 8 inches or press a sheet of aluminum foil into a loaf pan and set the foil pan on a cookie sheet. Measure half the other ingredients and freeze the remaining 3 ounces of tomato paste for a future meal. Preheat the oven to 425°F. Cook the ground turkey in a large nonstick skillet over medium heat until cooked through. Stir occasionally. Combine flour, baking powder, and margarine in a bowl. Cut the margarine into the flour with a fork until the mixture resembles coarse meal. Add enough milk to make a soft, elastic dough (like biscuit dough). Press the dough into the sides and bottom of an 8-inch square baking pan. Combine the tomato paste and seasonings and spread over the dough. Crumble the ground turkey over the sauce. Sprinkle on the green pepper, mushrooms and cheese. Bake for 20 to 25 minutes or until the crust is brown and crisp. Cut into four squares to serve. ¼ recipe - 358 calories, 3 low-fat protein, 1 starch, 2 vegetable, 2 fat exchanges 26 grams protein, 34 grams carbohydrate, 20 grams fat, 584 mg sodium