In a Casserole Dish
TVP Bolognese & Pasta Casserole
2 teaspoons olive oil
3 garlic cloves, thinly sliced
¼ teaspoon red pepper flakes
1 (14-ounce) tube refrigerated textured vegetable protein (TVP)
1 (28-ounce) can Italian peeled whole tomatoes
½ cup reduced-sodium chicken broth
¼ teaspoon salt
4 cups hot cooked whole wheat penne
½ cup chopped fresh basil
1 cup shredded reduced-fat Italian four-cheese blend
1 Preheat oven to 375°F.
2 Heat oil in 1½-quart flameproof casserole dish over medium heat. Add garlic and pepper flakes; cook, stirring constantly, until fragrant, about 1 minute. Increase heat to medium-high. Add TVP and cook, breaking it up with spoon, until browned, about 6 minutes.
3 Add tomatoes to TVP mixture, breaking them up with spoon. Add broth and salt; bring to boil. Reduce heat and simmer, stirring occasionally, until flavors are blended and sauce begins to thicken, about 15 minutes. Remove casserole dish from heat. Stir in penne and basil.
4 Spoon half of pasta mixture into prepared casserole dish; sprinkle with ½ cup of cheese. Top with remaining pasta mixture and sprinkle with remaining ½ cup cheese. Bake until edge is bubbly and topping is browned, about 25 minutes.
PER SERVING (1⅓ cups): 437 Cal, 6 g Total Fat, 2 g Sat Fat, 0 g Trans Fat, 10 mg Chol, 554 mg Sod, 51 g Carb, 12 g Sugar, 15 g Fib, 45 g Prot, 400 mg Calc.
HEALTHY EXTRA
Serve a seasonal fresh fruit compote as a light and refreshing way to end the meal. In the fall, use diced apples, diced pears, and pomegranate seeds; in the winter, try mandarin orange segments tossed with fresh mint and raspberries; in the spring, use a mix of strawberries and kiwifruit; and in the summer, combine wedges of peaches and apricots with blackberries.