YIELD: 7 cups
SERVES: 6
PREP TIME: 12 minutes
SERVING SIZE: 1 rounded cup
COOKING TIME: 20 minutes
This is leaner and has fewer calories than traditional meat sauce because of my choice of 93% lean beef. But the addition of the vegetables really makes this recipe unique, giving you a bigger portion for fewer calories and greater nutrition. Feel free to add any favorite vegetable and in any quantity that makes sense to you. For this version, I’ve chosen zucchini and carrots to equal about 2 1/2–3 cups uncooked vegetables.
INGREDIENTS
1 pound 93% lean ground beef
1 small yellow onion, chopped (1 scant cup)
2 garlic cloves, crushed or chopped
1 (24-ounce) bottle reduced-sodium pasta sauce, such as marinara or tomato basil
1 (14.5-ounce) can petite diced no-salt-added tomatoes, undrained
1 large carrot, chopped
2 large zucchini, cut in half lengthwise, then cut into 1/2-inch slices
INSTRUCTIONS
1 Add the meat to a large skillet on medium-high heat, and break up the meat quickly. Add the onion and cook until the meat is browned, about 4 minutes. Add the garlic and stir.
2 Add the jarred pasta sauce and the canned tomatoes. Stir. Increase the heat to high.
3 Add the carrots or any firm vegetable you choose to use. Stir and cook about 1–2 minutes. Add the zucchini or other softer vegetable. Stir. Reduce the heat to a simmer. Cover and cook, stirring periodically, about 10–12 minutes until the sauce is thick and the vegetables are tender.
CHOICES
1/2 Starch, 2 Nonstarchy Vegetable, 2 Protein, lean, 1 Fat
BASIC NUTRITIONAL VALUES
Calories |
230 |
Calories from Fat |
90 |
Total Fat |
10.0 g |
Saturated Fat |
2.7 g |
Trans Fat |
0.3 g |
Cholesterol |
45 mg |
Sodium |
370 mg |
Potassium |
1060 mg |
Total Carbohydrate |
18 g |
Dietary Fiber |
4 g |
Sugars |
11 g |
Protein |
19 g |
Phosphorus |
230 mg |