By Shaista Tariq
Creating a meal with ingredients already at home brings it quickly to the table. Using simple, rather than exotic or complicated techniques, you can prepare it in less time.
Light mayonnaise 1/2 cup
All-purpose flour 1/ cup
Salt 1/2 tsp.
Milk 2 cups
Cooking oil 1 tsp.
Chopped onion 1 cup
Minced garlic 1/4 tsp.
Can of tomato paste 5 1/2 oz.
Ground cinnamon 1/4 tsp.
Cooked elbow macaroni 1 ½ cup
A blend of 3 cheese ½ cup
(Cheddar, Mozzarella and Parmesan)
Large egg, fork –beaten 1
Ground nutmeg ¼ tsp (optional)
Paprika 1/8 tsp
1 Combine the first 3 ingredients in a medium saucepan. Slowly add milk, stirring constantly until smooth for 10 mins. Set aside.
2 Heat cooking oil in a large frying pan on medium. Adding the next 3 ingredients., scramble-fry for about 10 mins until ground chicken is no longer pink.
Add tomato paste and cinnamon. Transfer to a greased casserole.
3 Add the next 4 ingredients to the milk mixture. Stir and spread over ground chicken mixture.
Sprinkle with paprika. Bake, covered, in 350 degrees oven for 50 mins.
1 serving: approx. 500 calories, Total Fat (11.7 g Mono; 3.7 g Poly; 8.3 g Sat);
46 g Carbohydrate; 37 g Protein; 4 g Fiber; 950 mg Sodium
About the Author
Shaista Tariq is an M.Sc., B.Sc. in Applied Science in Nutrition and a Registered Holistic Nutritionist.