Baked macaroni with red sauce

Dietician's Tip

The fiber in whole-wheat pasta is insoluble. During the digestive process it maintains its bulk and holds on to water.

Ingredients

  • 1/2 pound extra-lean ground beef
  • 1 small onion, diced (about 1/2 cup)
  • 1 box (7 ounces) whole-wheat elbow macaroni
  • 1 jar (15 ounces) reduced-sodium spaghetti sauce
  • 6 tablespoons Parmesan cheese

Directions

Heat the oven to 350 F. Lightly coat a baking dish with cooking spray.

In a nonstick frying pan, cook ground beef and onion until the meat is browned and the onion is translucent. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente, 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

Add the cooked pasta and spaghetti sauce to the meat and onions. Stir to mix evenly. Spoon the mixture into the prepared baking dish. Bake until bubbly, about 25 to 35 minutes.

Divide the macaroni among individual plates. Sprinkle each with 1 tablespoon Parmesan cheese. Serve immediately.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 269
Total carbohydrate: 32 g
Cholesterol: 32 mg
Dietary fiber: 4 g
Monounsaturated fat: 3 g
Protein: 15 g
Saturated fat: 3 g
Serving size: About 1 cup
Sodium: 125 mg
Total fat: 9 g

DASH Eating Plan Servings

Grains and grain products: 2
Meats, poultry and fish: 1
Vegetables: 1

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 1
Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2
Protein and dairy: 1/2
Vegetables: 2

Last Updated Jun 15, 2019


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