Spaghetti Pie
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.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 489 |
| pro | 30 g |
| total fat | 17 g |
| sat. fat | 7 g |
| carb | 56 g |
| fibre | 6 g |
| chol | 56 mg |
| sodium | 1054 mg |
| % RDI: | - |
| calcium | 14% |
| iron | 31% |
| vit A | 59% |
| vit C | 17% |
| folate | 45% |
Suggested Recipes
-
12 oz (375 g) lean ground beef
Half onion, chopped
1 cup (250 mL) sliced mushrooms
1 carrot, shredded
1 zucchini, shredded
2 cloves garlic, minced
1 tsp (5 mL) dried basil
1/4 tsp (1 mL) each salt and pepper
1 can (14 oz/398 mL) tomato sauce
8 oz (250 g) spaghetti
1 tsp (5 mL) canola oil
1/2 cup (125 mL) shredded 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.
Tags:
Main Course; Meat-Beef; Pasta/Noodles; Vegetables; Cheese/Other Dairy; Bake;
Source
Canadian Living Magazine: February 2003
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