Post by Tisha
Yields: 12 servings (1 serving = 1 square)
Ingredients:
1 – 12 oz package of chopped onions and peppers, thawed (or 1 – 1 ½ C fresh)
1 tsp salt
1 tsp black pepper
½ tsp dried italian seasoning
1 tsp minced garlic (or paste)
¼ cup low sodium soy sauce
¾ cup low sodium chicken broth
2 tsp tomato paste (no salt added)
1 lbs 10oz extra lean ground turkey (or chicken breast)
1 cup quick cooking oats
4 egg whites
1 cup reduced sugar ketchup (no high fructose corn syrup)
Directions:
1. Preheat oven to 350*F and prep a 8 X 11.5 Pyrex dish with non-stick spray.
2. In a large sauté pan, cook the onions and peppers with salt, pepper and italian seasoning until onions are translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste, mixing until heated through. Set aside to cool.
3. In a large bowl, combine ground turkey, egg whites, oats and sautéed mixture (cooled). Mix by hand until all incorporated and press flat into the 8 X 11.5 prepared Pyrex dish.
4. Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for about 45 minutes or until internal temperature reaches 165*F.
5. Remove, cool and cut into 12 even squares.
Per Serving:
Calories-143
Carbs-10g
Fats-5g
Protein-15g
Sugar-4g
Sodium-411mg
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