MEDITERRANEAN BEEF AND PASTA BAKE

This recipe makes hearty and healthy go hand-in-hand. If pressed for time, skip the baking and use as a stove-top dish. For a potluck affair, the recipe can easily be doubled, baking in a 13 x 9--inch (3 L) baking dish.

Preparation: 15 minutes

Cooking: 40 minutes

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

3/4 to 1 lb (375 to 500 g) Extra Lean Ground Beef

1 medium onion, chopped

1 cup (250 mL) sliced mushrooms

Half EACH diced sweet red and green pepper

2 cloves garlic, minced

Half (700 mL) jar fat- and sodium-reduced pasta sauce

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

1/2 cup (125 mL) crumbled light feta cheese

1/4 cup (50 mL) chopped pitted Kalamata olives

2 tbsp (25 mL) prepared basil pesto

Directions

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 or proceed to make Greek Stuffed Peppers (recipe below). Top with remaining mozzarella. Tent loosely with foil and bake in 350F (180C) oven for 25 minutes. Uncover and bake for 5 minutes.

Makes 6 servings.

Nutritional information per serving (made with 3/4 lb (375 g) extra lean):

Calories: 225

Protein: 18 g

Fat: 10 g

Saturated fat: 4 g

Carbohydrate: 18 g

Fibre: 3 g

Sodium: 533 mg

Source of iron (14% DV) and excellent source of zinc (31 % DV)

Heart-Healthy Makeover: 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.

Recipe provided courtesy of Beef Information Centre

MINESTRONE SOUP

Serves 4

This is a great soup to make at the end of the week when you have a lot of produce to use up. Any fresh seasonal vegetables can be used in this recipe. This soup freezes well and makes for a great leftover for lunch. Serve with a crusty whole grain bun.

Ingredients

1 tbsp (15 mL) olive oil

1 cup (250 mL) onion, diced

1 cup (250 mL) carrot, diced

1 cup (250 mL) celery, diced

2 cloves of garlic, chopped

cup (125 mL) fresh parsley, chopped

4 cups (1 L) sodium reduced chicken stock

2 cups (500 mL) water

1 can 19oz (540 mL) navy beans, drained and rinsed

1 cup (250 mL) potato, peeled and diced

1 cup (250 mL) zucchini, diced

1 cup (250 mL) Savoy cabbage, shredded

2 cups (500 mL) fresh plum tomatoes, diced

1 bay leaf

1 tsp (5 mL) dried basil

1 tsp (5 mL) dried oregano

tsp (2 mL) dried thyme

pepper to taste

Garnish: Grated parmesan cheese (optional)

Directions

Heat oil in a large pot over medium heat. Add onion, carrot and celery and sautee without browning for about 10 minutes.

Add the rest of the ingredients, except the cheese, and simmer on medium heat for 30 minutes.

Pour into bowls and top with parmesan cheese (if using).

Nutritional information per serving 1 cups (375 mL)

Calories: 165

Protein: 8 g

Fat: 3 g
Saturated fat: 0 g
Dietary cholesterol: 0 mg

Carbohydrate: 29 g
Dietary fibre: 5 g

Sodium: 368 mg

Potassium: 702 mg

Developed by Nadine Day, RD. 2007 The Heart and Stroke Foundation.

Posted October 2007.