Ingredients

1 pound ground turkey (or extra-lean ground beef)

1/2 c. green pepper (chopped)

1/4 c. onion (minced)

3/4 c. spaghetti sauce or pizza sauce

1/4 c. mozzarella cheese, part-skim

Oil or cooking spray

Directions

Spray 9-inch microwaveable pie plate with cooking spray or use vegetable oil. Pat turkey into pie plate. Cover turkey with waxed paper. Cook in microwave on high; rotate plate one-quarter turn after three minutes. Cook until turkey reaches an internal temperature of 165 degrees, about five more minutes. Drain excess liquid.

Alternate directions: Place pie pan with turkey in 350-degree oven; bake until turkey reaches an internal temperature of 165 degrees, about 30 to 35 minutes. Drain any excess liquid.

Sauté green pepper and onion in a small amount of oil for two to three minutes. Drain excess fat.

Top cooked turkey with sauce, vegetables and cheese. Return meat loaf to the microwave or oven and heat until cheese is melted, about one to two minutes.

Makes four servings.

When made with turkey, each serving has 220 calories, 1 (g) fat, 25 g protein, 6 g carbohydrate, 1 g fiber and 320 milligrams sodium.