In a Casserole Dish
Cheese, Beef & Noodle Casserole
2 teaspoons olive oil
1 onion, chopped
2 garlic cloves, minced
¼ teaspoon red pepper flakes
¾ pound ground lean beef (7% fat or less)
4 cups hot cooked whole wheat penne
2 cups fat-free marinara sauce
¼ cup chopped fresh parsley
¾ cup shredded reduced-fat Monterey Jack cheese
1 Preheat oven to 375°F.
2 Heat oil in 2-quart flameproof casserole dish over medium heat. Add onion, garlic, and pepper flakes; cook, stirring, until onion is softened, about 5 minutes. Add beef and cook, breaking it apart with spoon, until browned, about 10 minutes.
3 Stir penne, marinara sauce, ½ cup of Monterey Jack, and the parsley into beef mixture and spread evenly; sprinkle with remaining 1/4 cup cheese. Transfer casserole to oven and bake until cheese is melted and filling is bubbly around edge, about 20 minutes.
PER SERVING (about 1 cup): 298 Cal, 8 g Total Fat, 3 g Sat Fat, 0 g Trans Fat, 42 mg Chol, 473 mg Sod, 35 g Carb, 2 g Sugar, 5 g Fib, 22 g Prot, 256 mg Calc.
HEALTHY EXTRA
Start your meal off with a torn escarole salad dressed with lemon juice and sprinkled with thinly sliced radishes and the radish tops, chopped, if attached. The tops make a tasty addition to almost any salad.