16oz ground 90% lean turkey or beef 6Tablespoons (1½oz)dried fine bread crumbs ½ cup finely chopped onion ½ cup finely chopped green bell pepper ½ cup (one 2.5oz jar)sliced mushrooms, drained 1/3 cup (1½ oz)sliced ripe olives 1 ¾ cup (one 15oz can) Hunt's Tomato Sauce* 2 tsp Italian seasoning* ½ tsp pour-able sugar twin ¾ cup (3oz)shredded Kraft reduced-fat mozzarella cheese
Place a small custard cup in center of a deep-dish 9" glass pie plate or use microwave ring mold. Spray pie plate with olive oil-flavored cooking spray. In a large bowl, combine meat, bread crumbs, onion, green pepper, mushrooms, olives, ½ cup tomato sauce, & 1 tsp Italian seasoning. Mix well to combine. Evenly spread meat mixture into pie plate. Stir remaining 1 tsp Italian seasoning & Sugar Twin into remaining tomato sauce. Spread sauce mixture evenly over meat mixture. Microwave on HIGH(100% power) for 10 min. Sprinkle mozzarella cheese evenly over top. Turn dish & continue microwaving on HIGH an additional 8 min. Place pie plate on a wire rack & let set for 5 min. Cut into 6 servings.
Each serving equals: HE: 2 2/3 protein 1 2/3 vegetable 1/3 bread ¼fat
JoAnna M. Lund, Monthly Food Newsletter (April 1996)
This is for all those guys in Healthy Exchanges Land who thought they had to forever give up the taste of bulk pork sausage before they met up with me!
List of Ingredients
o 16 ounces ground 90% lean turkey or beef o 1/2 cup + 1 tablespoon (2 1/4 ounces) dried fine bread crumbs o 1 1/2 teaspoons JO's Sausage Seasoning o 2 teaspoons dried onion flakes o 1/4 teaspoon black pepper o 1 cup (one 8-ounce can) Hunt's Tomato Sauce* o 1 tablespoon Brown Sugar Twin o 1 teaspoon dried parsley flakes
9. Place 1-cup glass custard cup upside down in a 9-inch deep glass pie plate or use microwave ring mold. Spray pie plate with butter-flavored cooking spray. In a large bowl, combine meat, bread crumbs, JO's Sausage Seasoning, onion flakes, black pepper, and 3/4 cup tomato sauce. Mix well using hands. Pat meat mixture evenly into prepared pie plate. In a small bowl, combine remaining 1/4 cup tomato sauce, Brown Sugar Twin, and parsley flakes. Spread mixture evenly over top of meat loaf mixture. Cover with waxed paper. Microwave on ROAST (70% power) for 15 minutes, turning dish after 8 minutes. Place glass pie plate, covered, on a wire rack and let set 5 minutes before serving. Cut into 6 servings.
HINT: 1/2 teaspoon poultry seasoning, 1/4 teaspoon ground sage, and 1/4 teaspoon garlic powder may be used in place of JO's Sausage Seasoning.
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