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Beef And Noodle Casserole

main dish, low fat, casseroles

8 ounces mafalda
1 medium onion; chopped
12 ounces ground beef round
1 garlic clove; minced
2 cans reduced-sodium tomato sauce - (15 o
1/2 cup chopped fresh parsley
2 tablespoons water
1 tablespoon tomato paste
1 tablespoon dried Italian seasoning
1/4 teaspoon salt; (optional)
1 pinch freshly-ground black pepper
1 3/4 cups fat-free ricotta cheese
4 ounces finely-shredded fat-free or reduced
mozzarella cheese - (abt 1 cup)
4 tablespoons grated Parmesan cheese

Cook the mafalda in a large pot of boiling water for 10 minutes, or until just tender. Drain, rinse with hot water and drain again. Meanwhile, place the onions in a 3-quart microwave-safe casserole. Cover and microwave on high power for 3 to 4 minutes, or until tender. Stir in the beef and garlic. Cover and microwave for a total of 5 to 7 minutes, or until the meat is browned; stop and stir every 2 minutes to break up the meat. Break up any remaining large pieces of meat. Drain the meat mixture in a strainer or colander, then transfer it to a large plate lined with paper towels. Blot the top of the meat mixture with additional paper towels. Return the mixture to the casserole. Stir in the tomato sauce, parsley, water, tomato paste, Italian seasoning, salt (if using) and pepper. Cover and microwave for a total of 8 to 9 minutes, or until heated through; stop and stir after 4 minutes. Using a ladle, remove 4 cups of the sauce mixture and set aside. Top the remaining sauce in the casserole with half of the mafalda. Add half of the ricotta and use the back of a large spoon to evenly spread the cheese. Sprinkle with the mozzarella and top with 2 cups of the reserved sauce. Add the remaining mafalda and sprinkle with 2 tablespoons of the Parmesan. Cover with the remaining 2 cups sauce. Cover and microwave for a total of 5 to 6 minutes; stop and rotate the casserole a quarter turn after 3 minutes. Sprinkle with the remaining 2 tablespoons Parmesan. Microwave for 1 to 2 minutes more, or until heated through. Let stand for 5 minutes before serving. This recipe yields 6 servings. Comments: You might call this lasagna casserole. It's made with small lasagna-shaped noodles called mafalda. If your store doesn't carry them, you can substitute twists, macaroni, ziti or other medium pasta shapes. Nutritional Information Per Serving: Calories: 383; Fat: 8.8 grams (20% of calories); Saturated fat: 3.5 grams; Cholesterol: 49 milligrams; Sodium: 281 milligrams; Fiber (grams) 2.9.

Source: "Prevention's Recipe Archive at http://www.prevention.com/cooking" S(Formatted for MC5): "12-14-1999 by Joe Comiskey - jcomiskey@krypto.net"

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Per serving: 81 Calories (kcal); 1g Total Fat; (12% calories from fat); 12g Protein; 6g Carbohydrate; 14mg Cholesterol; 316mg Sodium Food Exchanges: 0 Grain(Starch); 1 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

NOTES : Weight Watcher points calculated at 8 Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

Yield: 6 servings

Preparation Time: 0:00

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