1 cup TVP granules
1/4 cup salt-free broth powder
2 1/2 cups hot water
1/2 onion, diced
1 carrot, diced
1 celery rib, diced
3 Tablespoons flour
1 Tablespoon Worcestershire sauce
1 Tablespoon salt-free Italian Seasoning
1/4 teaspoon pepper
1/2 cup cheddar cheese, grated
3 cups mashed potatoes
How to make this recipe:
In a mixing bowl, combine the TVP, broth powder, 2 cups of the water, onion, carrot, and celery. Let rest for 15 minutes. Transfer to a large skillet and turn on low heat. In a small bowl combine the flour, Worcestershire sauce, 1/2 cup of the water, and seasonings. Mix into a paste and add to the TVP mixture. Simmer until it thickens, stirring constantly. Spread mixture evenly in a greased 2-qt. baking dish.
In a separate mixing bowl, combine the cheese with the mashed potatoes and mix well. Spread the mashed potatoes over the TVP mixture. Bake uncovered at 350 degrees F for 15 to 20 minutes, or until the mashed potatoes are golden brown. Cost per serving (1 cup): 37 cents. Notes: Calories 212; Fat 5 grams; Cholesterol 13 mg; Carbohydrates 30 grams; Fiber 4 grams; Protein 14 grams; Sodium 434 mg.
Preparation time: 25 minutes; Cook time: 20 minutes
Serves 6.
Recipe from: Jonni McCoy - www.miserlymoms.com
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