USA Hockey Magazine

August 2014

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19 USAHOCKEYMAGAZINE.COM AUGUST. 2014 TURKEY NOODLE CASSEROLE Ingredients Casserole 3 tablespoons canola or olive oil 1 garlic clove, minced 1 cup diced celery 1 (8-ounce) package mushrooms, sliced 1/3 cup oat or all-purpose flour 3 cups defatted turkey or chicken broth, preferably low sodium 1 1 /2 tablespoons chopped fresh or dried thyme 1/ 2 tablespoon chopped fresh or dried sage c oarse salt and freshly ground black pepper to taste 2 1/2 cups cooked turkey meat (about 10 ounces) 1 (10 ounce) package wheat noodles vegetable cooking spray or canola oil Topping 12 slices of sesame or plain melba toast, crushed 1/4 cup toasted wheat germ 2 tablespoons minced dried onion 1 tablespoon sesame seeds 3 tablespoons canola or olive oil Directions Preheat oven to 350 degrees. Place large nonstick skillet over medium- high heat. Add 1 teaspoon oil and garlic. Saute for 30 seconds and add the celery. Continue cooking for 4-5 minutes or until the celery begins to soften. Remove the celery from the pan and add 2 teaspoons of oil and the mushrooms; cook for 3-4 minutes or until the mushrooms start to brown and have given up their liquid. Remove the vegetables from the pan and add 2 tablespoons of oil to the pan. Stir in the flour and cook for 1 minute. Reduce the heat to medium and gradually add the turkey broth; cook for 8-10 minutes or until thickened, stirring frequently as the mixture thickens. Stir in the thyme and sage, and salt and pepper to taste. Remove from the heat and add the turkey, mushroom mixture, and cooked noodles. Place the mixture in a 9x13 inch baking dish lightly coated with cooking spray or oil. Combine the crushed melba toast, wheat germ, dried onion, sesame seeds and oil; sprinkle the mixture over the casserole and bake at 350 degrees for 25-30 min- utes or until bubbly. Makes eight 1 1/2 cup servings. Adapted From: Eat, Drink, and Be Healthy by Walter C. Willet, MD nutrition/recipe/turkey-noodle-casserole. html SALMON BURGERS Ingredients 1/2 lb. fillet of salmon 1/4 cup very thinly sliced green beans 2 Tbsp. finely chopped chives 1 egg white, lightly beaten 2 Tbsp. instant mashed potatoes Pinch cayenne pepper 1/2 tsp. salt Freshly ground black pepper Directions To separate the salmon from the skin, grasp a corner of the skin firmly with one hand. With the other hand, slip a knife horizontally between the flesh of the fish and the skin. (You may be able to ask your fish market to do this for you.) Discard skin. Coarsely chop salmon. Place in a bowl. Add beans, chives and egg white to salmon. With a fork, stir to blend. (The mixture will be quite wet.) Mix in mashed potatoes, salt, cayenne pepper and a generous amount of freshly ground pepper. Form mixture into 4 burgers, wetting your hands first with cold water. If not cooking them immediately, place burgers on a plate, cover with foil and refrigerate up to 24 hours. Heat a nonstick skillet over medium-high heat. Add salmon burgers, reduce heat and cook 5 minutes. Turn and cook 5 minutes on other side, until fish is cooked and burg- ers are opaque all the way through. Makes 4 servings. Nutrition per serving: 110 calories, 4 gms of fat Adapted From: American Institute for Cancer Research, 2002 nutrition/recipe/entree-salmon-burgers.asp » DIGITAL EDITION BONUS CONTENT « FIVE GREAT RESOURCES FOR MEAL IDEAS (See recipe archive) (recipe corner)

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