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Baked macaroni with red sauce

June 15, 2019

Recipe

Try this alternative to lasagna. It uses whole-wheat pasta, lean ground beef and Parmesan.

Serves 6

The fiber in whole-wheat pasta is insoluble. During the digestive process it maintains its bulk and holds on to water.

Heat the oven to 350 F. Lightly coat a baking dish with cooking spray.

In a nonstick frying pan, cook ground beef and onion until the meat is browned and the onion is translucent. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente, 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Add the cooked pasta and spaghetti sauce to the meat and onions. Stir to mix evenly. Spoon the mixture into the prepared baking dish. Bake until bubbly, about 25 to 35 minutes.

Divide the macaroni among individual plates. Sprinkle each with 1 tablespoon Parmesan cheese. Serve immediately.

1/2 pound extra-lean ground beef
1 small onion, diced (about 1/2 cup)
1 box (7 ounces) whole-wheat elbow macaroni
1 jar (15 ounces) reduced-sodium spaghetti sauce
6 tablespoons Parmesan cheese

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) Fats and oils Fruits 2 Grains and grain products 1 Meats, poultry and fish Nuts, seeds and dry beans Sweets 1 Vegetables

Diabetes Meal Plan Choices

Fats Dairy foods (low-fat or fat-free) Fruits 1 Meat and meat substitutes Milk and milk products 1 Nonstarchy vegetables 2 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

2 Carbohydrates Fats Fruits 1/2 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 269 Calories 32 g Total carbohydrate 32 mg Cholesterol 4 g Dietary fiber 3 g Monounsaturated fat Potassium 15 g Protein 3 g Saturated fat About 1 cup Serving size 125 mg Sodium 9 g Total fat