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Meals That Make $ense

July 14, 2009
Family Features

Turkey Tetrazzini With Cheddar and Parmesan

Servings: 6

Prep time: 25 minutes

Article Photos

Cook time: 60 to 65 minutes

Cost/recipe: $6.67

Cost/serving: $1.11

Fact Box

Saving money doesn't have to mean sacrificing good nutrition. Yet that's what many people feeling the economic pinch have been thinking.

-Avoid empty-calorie foods that provide little nutrition. Many designer drinks and sodas don't help your wallet or your waistline. Drinkable yogurts and flavored milks have nine essential nutrients that help fuel the body.

-Skip the expensive snack aisles and focus on convenient snacks that pay you back, such as yogurt and string cheeses. Yogurt can deliver nearly a third of your daily calcium needs in just one eight-ounce serving.

-At 25 cents per serving, milk is one of the most economical sources of high-quality protein and calcium, making it one of the best beverage bargains in the supermarket. Buy it by the gallon to stretch your dollar.

-Cheese has eight grams of protein per ounce, and is most cost-effective when you buy it in block form and shred it over veggies or use it in casseroles.

For more about how to get the most out of your meals, visit www.dairymakessense.com.

Non-stick cooking spray

1 package (12 ounces) whole wheat penne pasta

2 tablespoons butter

1/4 cup flour

3 cups low-fat milk

1 cup fat-free low-sodium chicken broth

1/2 cup dry white wine (or additional chicken broth)

1/2 teaspoon pepper

2 cups sliced white button mushrooms

1/3 cup grated Parmesan cheese

2 cups diced cooked turkey breast

1 cup frozen peas

1 cup shredded reduced-fat cheddar cheese

Preheat oven to 3508F. Spray a shallow two to three-quart baking dish with cooking spray; set aside. Cook pasta according to package directions.

In large saucepan over medium heat, melt butter and stir in flour. Stirring constantly, cook about 2 minutes. Whisk in milk, chicken broth, wine and pepper; bring mixture to a boil. Stir in mushrooms, reduce heat and cook about 10 minutes, stirring frequently, or until mixture thickens and mushrooms are softened.

Stir Parmesan cheese, pasta, turkey and peas into milk mixture; spoon into prepared baking dish. Top with cheddar cheese and cover loosely with foil. Bake about 45 minutes or until bubbling at edges and heated through.

Substitution Idea: This recipe works well for leftover turkey or substitute chicken for turkey.

Nutritional Facts per Serving: Calories, 490; Total Fat, 9g; Saturated Fat, 5g; Cholesterol, 90mg; Sodium, 370mg; Carbohydrates, 57g; Dietary Fiber, 6g; Protein, 44g; Calcium, 50% Daily Value.

All materials courtesy of: Midwest Dairy Association

 
 

 

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