Mediterranean Beef and Pasta Bake

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junio 27, 2015

Not your typical Mac’ n’ Beef or Shipwreck Casserole, this recipe for Mediterranean Beef & Pasta Bake makes hearty and healthy go hand-in-hand. If pressed for time, skip the baking and use as a stove-top dish.
[timer length=40]40 Minutes[/timer]

  • Prep: 15 mins
  • Cook: 40 mins

  • 15 mins

    40 mins

    55 mins

  • Productos: 6 Servings

Instrucciones

Cook pasta according to package directions. Drain and set aside.

Meanwhile, brown ground beef, onion, mushrooms, red and green peppers and garlic in large nonstick frypan over medium-high heat until meat is cooked thoroughly and any liquid has evaporated. Remove from heat. Stir in pasta sauce, half of the mozzarella, feta, olives, pesto and cooked pasta.

Spoon into 8 inch (2 L) square baking dish. Top with remaining mozzarella. Tent loosely with foil and bake in 350°F (180°C) oven for 25 minutes. Uncover and bake for 5 minutes .

*Other Options: Extra Lean Ground Beef

Nutrition Matters: Whole wheat pasta adds a fibre boost, and we’ve lightened up by using no-oil frying, lean beef and lighter cheeses and pasta sauce. Small amounts of Kalamata olives, pesto and feta punch up the flavour.
Pot Luck Tip: For a potluck affair, the recipe can easily be doubled, baking in a 13 x 9 inch (3 L) baking dish.
Source of iron (14% DV) and excellent source of zinc (31 % DV).

Ingredientes

2 cup (500 mL) whole wheat rotini or penne pasta

1 lb (500 g) Extra Lean Ground Beef Sirloin or Round*

1 medium onion, chopped

1 cup (250 mL) sliced mushrooms

½ EACH diced sweet red and green pepper

2 cloves garlic, minced

1 ¾ cup (350 mL) fat- and sodium-reduced pasta sauce

1 cup (250 mL) shredded part-skim mozzarella cheese

½ cup (125 mL) crumbled light feta cheese

¼ cup (50 mL) chopped pitted Kalamata olives

2 tbsp (30 mL) prepared basil pesto

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Información nutricional

Calorías225
Sodio533 mg
Proteínas18 g
Grasas Totales10 g
Grasas Saturadas4 g
Total Carbohydrates18 g
Fibra Dietética3 g