Spaghetti Pie

By The Canadian Living Test Kitchen

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This recipe makes 4 servings

Nutritional Info
Per serving: about	-
cal	489489 cal
pro	30 g30g pro
total fat	17 g17g total fat
sat. fat	7 g7g sat. fat
carb	56 g56g carb
fibre	6 g6g fibre
chol	56 mg56mg chol
sodium	1,054 mg1,054mg sodium
% RDI:	-
calcium	1414 calcium
iron	3131 iron
vit A	5959 vit A
vit C	1717 vit C
folate	4545 folate

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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.

Ingredients

12 oz lean ground beef 12 12oz ozlean ground beef
half Onion , choppedhalf OnionOnions, chopped
1 cup sliced mushrooms 1 1cup cupsliced mushroommushrooms
1 carrot , shredded1 1carrotcarrots, shredded
1 zucchini , shredded1 1zucchinizucchinis, shredded
2 garlic cloves , minced2 2garlic clovegarlic cloves, minced
1 tsp dried basil 1 1tsp tspdried basil
1/4 tsp salt 1/4 1/4tsp tspsalt
1/4 tsp pepper 1/4 1/4tsp tsppepper
1 can (14 oz/398 mL) tomato sauce 1 1can (14 oz/398 mL) can (14 oz/398 mL) tomato sauce
8 oz spaghetti 8 8oz ozspaghetti
1 tsp canola oil 1 1tsp tspcanola oil
1/2 1/2cup cupshredded part-skim mozzarella cheese

Preparation

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.

Additional information :

Side Dish Savvy
Light Caesar Salad:

In small bowl, whisk together 1 tbsp (15 mL) vinegar; 1 tsp (5 mL) prepared mustard; 1 clove garlic, minced; and /14 tsp (1 mL) each lemon juice and Worcestershire sauce.

Add 2 tbsp (25 mL) grated Parmesan cheese and 2 tbsp (25 mL) light mayonnaise. Gradually whisk in 1 tbsp (15 mL) extra-virgin olive oil; 1 tbsp (15 mL) water; and pinch each salt and pepper. Toss with 8 cups (2 L) torn romaine lettuce.

Makes 4 servings.

Per serving: about 87 cal, 3 g pro, 7 g total fat (1 g sat. fat), 4 g carb, 2 g fibre, 2 mg chol, 136 mg sodium. % RDI: 8% calcium, 9% iron, 30% vit A, 45% vit C, 69% folate.

Source : Canadian Living Magazine: February 2003