A nice change from the traditional spaghetti and meat sauce, this pasta bakes into a pie shell, making the outside layer crispy. Canada's Food Guide to Healthy Eating recommends two to three servings of meat and alternatives each day. One serving of cooked meat is about 3 ounces (90 grams), on which we are basing the sauce, then we're bulking it up with vegetables. Canned tomato products have the highest amounts of lycopene, which can reduce the risk of certain cancers. Serve with Light Caesar Salad.
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2003
Ingredients
Method
In large nonstick skillet, brown beef over medium heat, breaking up with spoon. Remove to plate.
Drain fat from pan. Add onion, mushrooms, carrot, zucchini, garlic, basil, salt and pepper; cook, stirring occasionally, until onion is softened, about 5 minutes.
Return beef to pan. Add tomato sauce and bring to boil; reduce heat and simmer, uncovered, for 15 minutes. (Make-ahead: Let cool for 30 minutes; refrigerate in airtight container for up to 2 days.)
Meanwhile, in large pot of boiling salted water, cook spaghetti until tender but firm, about 8 minutes. Drain and toss with oil. Transfer to deep 9-inch (23 cm) pie plate, pressing over bottom and up side to form pie shell with 8-inch (20 cm) centre.
Spoon sauce into pasta shell; sprinkle with cheese. Cover loosely with foil; bake in 350°F (180°C) oven until golden and bubbly, about 20 minutes. Uncover and bake for 5 minutes. Cut into wedges.
Nutritional facts <b>Per serving:</b> about
- Sodium 1054 mg
- Protein 30 g
- Calories 489.0
- Total fat 17 g
- Cholesterol 56 mg
- Saturated fat 7 g
- Total carbohydrate 56 g
%RDI
- Iron 31.0
- Folate 45.0
- Calcium 14.0
- Vitamin A 59.0
- Vitamin C 17.0
