Crusty Beef Casserole

Ingredients

1 onion, chopped
1 1/2 lb lean ground round
48 oz spaghetti sauce with mushrooms
1 lb fine noodles
10 oz nonfat or low-fat cheddar
seasoned salt

Directions

Brown meat and drain off any fat. Add onions and continue cooking until onions are transparent. Add sauce and heat through. Arrange casserole: put a little sauce mixture on the bottom, top with ½ the noodles, half the sauce, half the cheese and sprinkle with seasoning salt. Finish with the rest. Bake 1 hour at 325 degrees.

Makes 2 casseroles.

Can be doubled or halved. Freezes well.

Calories.....326.....Fat.....6.2 g.....Fiber.....0.2 g.

Olive Garden Capellini Primavera (light)

Ingredients

1 tb Olive oil
1 ts Butter
5 c Broccoli florets, cut into 1
.inch pieces
1 1/2 c Chopped onions
3/4 c Julienned carrots
3 c Sliced mushrooms
1 1/4 c Halved lengthwise and thinly
.sliced yellow squash
1 ts Finely chopped garlic
1 1/4 c Crushed tomatoes
9 Sun-dried tomato halves, not
.oil-packed, minced
1 tb Low-sodium beef boullion
.granules
1 tb Fresh chopped parsley
1/4 ts Dried oregano
1/4 ts Ground rosemary
1/8 ts Crushed red pepper flakes
9 oz Capellini pasta (angel hair)
2 tb Grated parmesan cheese

Directions

1. To prepare sauce, in large non-stick saucepan, heat oil and Butter over medium-high heat 30 seconds. Add broccoli, onions, and carrot and saute until carrot is tender, 5 minutes. ADd mushrooms, squash, and garlic; saute 2 minutes longer.
2. Add 1 1/2 cups water and the next 7 ingredients; cook, stirring until just below boiling. Lower heat, cover and simmer until vegetables are tender, 8-10 min.
3. Meanwhile, cook pasta in large pot of boiling water until tender, 6-8 minutes. Drain and place in serving bowl. Toss with sauce and sprinkle with cheese.

Yield: 6 servings

Serving (2 cups) provides: 1/2 Fat, 5 vegetables, 6 carb.

Per Serving 286 calories, 13 gm pro; 51 gm carb; 5 gm fat; 88 mg sodium; 8 gm
fiber.