Page 119 - Cook with Ease: Tips and Recipes for Small Families - Serving 1-2

Chapter 3
Cooking for Two Recipes (One-dish meals for two)

7. Use ½ tsp oil to sauté the tomato, add water and cook until simmering. Add
minced beef and onion. Let it simmer again, and then stir in the sauce. Turn off
heat when the sauce thickens.
8. Brush oil over the inner surface of a casserole dish. Pour macaroni evenly into
the dish, followed with the minced meat sauce and then broccoli. Bake in the
pre-heated oven for 15 minutes or until the surface dries up.
9. Tear the low-fat cheese into small pieces, and sprinkle on top of the dish. Bake
for another 5 minutes or until the cheese melted and turned golden. Ready to
serve.

NOTES FOR SPECIAL DIETS NUTRITION / PREPARATION TIPS

• Diabetic Diet: The carbohydrate 1. Can serve with a green salad, or
content in this dish equals substitute macaroni with rice.
that in 7 Tbsps of rice (i.e. 7 2. Skip blanching the broccoli for a
servings of carbohydrates). crispy texture.
Make carbohydrate exchanges
based on individual conditions.
• Low-Salt Diet: Exclude ketchup
from the tomato-based sauce.

EACH SERVING PROVIDES:

Meat, fish,
Milk & alternatives: egg & alternatives:
¾ serving 2 taels
Vegetables:
2¼ servings Grains:
4 servings

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