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The meal below only costs 64 cents per person (when the supplies are bought on sale). The main dish offers a sensible amount of protein by using an ingredient called TVP (texturized vegetable protein). This is a soy product that is high in protein, low in fat, has no cholesterol, and is inexpensive (costs around 40 cents per pound).
It comes in many sizes; granules like ground beef and small chunks like beef cubes. It is very versatile and can be used anywhere meat is used. It has no flavor of its own, yet it assumes the flavor of the seasonings you add. It is sold dried at most health food stores and is reconstituted with equal parts of hot water and TVP.
Ingredients:
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
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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.
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 submitted by: Jonni McCoy
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