More of Our Canada - - Foodforthought -


1 large onion, chopped 2 large car­rots, chopped 1 medium green pep­per, chopped 1 tbsp olive oil 1 can (15 oz.) tomato sauce 1 can (14- / oz.) re­duced-sodium 12

chicken broth 1 can (8 oz.) unsweet­ened crushed pineap­ple, undrained / cup packed brown sugar 14 / cup white vine­gar 14

/ cup ketchup 14 1 egg, beaten / cup fat-free milk 14 1 slice white bread, torn into small pieces / cup shred­ded zuc­chini 12 / tsp salt 12 / tsp gar­lic pow­der 12 / tsp pep­per 12 1 lb lean ground tur­key 2 cups un­cooked in­stant brown rice Prep Time: 50 min­utes Cook Time: 25 min­utes Yields: 6 serv­ings NUTRI­TIONAL IN­FOR­MA­TION Amount Per Serv­ing: 389 calo­ries, 11 g fat, 95 mg choles­terol, 991 mg sodium, 53 g car­bo­hy­drate, 21 g sug­ars, 4 g fi­bre, 21 g pro­tein. 1. In a Dutch oven coated with cook­ing spray, sauté the onion, car­rots and green pep­per in oil un­til ten­der. Add the tomato sauce, broth, pineap­ple, brown sugar, vine­gar and ketchup. Bring to a boil. Re­duce heat and sim­mer, un­cov­ered, for 10 min­utes. 2. Mean­while, in a large bowl, com­bine the egg, milk, bread, zuc­chini, salt, gar­lic pow­der and pep­per. Crum­ble tur­key over mix­ture and mix well. Shape into 2-in. balls. Care­fully add to tomato mix­ture. Cover and sim­mer for 15-20 min­utes or un­til meat­balls are no longer pink. 3. Add rice. Bring to a boil. Re­duce heat, cover and sim­mer for 5 min­utes or un­til liq­uid is ab­sorbed. Let stand for 5 min­utes. Fluff with a fork.

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