Last night I made an improvised curried turkey and spinach dish, which was easy, cheap and economical. I'm on the 1800 calorie diet, so you might have to adjust, but the whole bulky spicy recipe was only 480 calories, 14g fat, and cost about $5.50.
Ingredients:
1/2 pound 93% fat free ground turkey(from tube)
1lb bag frozen and cut onion and peppers bag
1 box frozen chopped spinach
1 box squash(acorn or pumpkin) pulb
curry powder
red pepper flakes
salt
First defrost all frozen vegetables
1. Liberally spray pot with nonstick cooking spray(I used a fat free olive oil flavored one) and begin to heat pot.
2. Put ground turkey, and defrosted onions and peppers in pot. Brown meat while vegies turn translucent. Once meat is brown add two table spoons of curry powder, one tablespoon of pepper flakes, and salt to taste(I add a teaspoon).
3. Once spices have mixed in well with the turkey mixture( should smell pretty good about now) and most liquid is consumed remove pot from heat and give another liberal spray of cooking spray. Now add in squash(add a wonderful creamy texture and great pairing with curry) and spinach, and rapidly mix well almost as if you were stir frying- high heat rapid movement- until cooked through 2-3mins. It's important to mix the ingredients well or spinach will clump with out integrating the all the other ingredients.
This was an experiment, and I couldn't believe how good it turned out. I ate it all for the 480 calories, but it could easily serve two, or I'm sure ingredients could be doubled or tripled.