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Veggie, Beef and Pasta Bake

Makes 6 servings

Here’s a terrific recipe that makes a complete meal, with something from all the food groups! The pasta does not require any precooking, so you can save preparation and cleanup time.

Ingredients

1 lb lean ground beef 500 g
1 cup sliced onions 250 mL
1 cup diced zucchini 250 mL
2 tsp minced garlic 10 mL
1  can (28 oz /796 mL) stewed or diced tomatoes, with juice 1 
2 tbsp sodium-reduced soy sauce 25 mL
1/2 tsp crushed red pepper flakes 2 mL
2 cups rotini or other spiral pasta 500 mL
1 1/2 cups shredded Cheddar cheese 375 mL
  • Preheat oven to 350°F (180°C)
  • 13- by 9-inch (3 L) baking dish, greased

Instructions

Step 1
In a large nonstick skillet over medium-high heat, combine ground beef, onions, zucchini and garlic; cook for 8 to 10 minutes or until beef is no longer pink and vegetables are softened. Drain fat; pour beef mixture into greased 13- by 9-inch (3 L) baking dish. Set aside.

Step 2
Meanwhile, drain juice from tomatoes into an 8-cup (2 L) microwave-safe measuring cup; add water to make 2 cups (500 mL). Coarsely chop tomatoes; add to measuring cup. Stir in soy sauce and red pepper flakes. Microwave on High for 5 minutes or until very hot. Stir in rotini.

Step 3
Pour tomato-pasta mixture into baking dish and combine with meat mixture. Press pasta down to make sure it is submerged in the liquid. Bake in preheated oven, covered, for 20 minutes. Remove cover; stir gently and sprinkle with cheese. Bake, uncovered, for 15 to 20 minutes or until pasta is tender.

Tips

If you are concerned about sodium, use sodium-reduced soy sauce instead of the regular variety. One tbsp (15 mL) regular soy sauce contains 1,037 mg sodium; the same amount of sodium- reduced soy sauce contains only 605 mg. 

Nutrition & Notes

Nutrition Information
Valeur nutritive
per 1 serving
% Daily Value
% valeur quotidienne
Amount
Teneur
Calories / Calories 381
30%
Fat / Lipides 19.8 g
Saturated / saturés 10.2 g
+ Trans / trans 0.6 g
Cholesterol / Cholestérol 72 mg
31%
Sodium / Sodium 753 mg
8%
Carbohydrates / Glucides 25.2 g
10%
Fiber / Fibres 2.6 g
Sugars / Sucres 8.4 g
Protein Protéines 26.1 g
13%
Vitamin A / Vitamine A
25%
Vitamin C / Vitamine C
25%
Calcium / Calcium
31%
Iron / Fer
DIETITIAN’S MESSAGE
Crusty bread or a Mixed Herb Baguette is all that is needed to complement this dish, which includes all the food groups. If desired, add a tossed green salad for additional fiber. 
Contributor
Kathyrn Papple
Cook Great Food - Dietitians of Canada. 2001. Published by Robert Rose Inc.

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