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    Beef: 5 pt. Goulash Casserole


    Source of Recipe


    Mel

    List of Ingredients




    1 pound ground beef, extra lean -- browned and drained
    1 cup onion -- chopped
    1 clove garlic -- minced
    14 ounces Pasta Sauce, 5 Brothers, Fresh Tomato and Basil
    8 ounces tomato sauce
    6 ounces tomato paste
    3/4 cup water
    1 teaspoon Italian seasoning
    1/2 teaspoon salt
    1/4 teaspoon pepper
    1 cup corn, frozen
    7 ounces Rotini -- cooked and drained
    10 ounces spinach, frozen -- thawed and drained
    1/2 cup Egg Beaters¨ 99% Egg Substitute
    4 ounces cheddar cheese, lowfat -- shredded
    2 slices Bread, Light 7 Grain, Pepperidge Farm -- crumbled
    1/4 cup Fat-free Parmesan Cheese

    Recipe



    Preheat oven to 350¼. Spray a 13 inch by 9 inch by 2 inch cake pan. (I use metal, but can use glass). In large saucepan over medium heat, cook beef, onion and garlic until meat is no longer pink and vegetables are tender. Drain. Add the next 8 ingredients and bring to a boil. Reduce heat, cover and simmer for 10 minutes.

    Stir in pasta, spinach, egg substitute, shredded cheese and bread crumbs. Stir to combine.
    Pour into prepared cake pan. Sprinkle with parmesan cheese. Cover and bake at 350¼ for 30 to 35 minutes or until hot and bubbly. Let stand 10 minutes. Cut into 12 equal servings. Can freeze leftovers.

    Serves 12.

    Per serving: 246 Calories (kcal); 8g Total Fat; (29% calories from fat); 16g Protein; 28g Carbohydrate; 30mg Cholesterol; 613mg Sodium Fiber: 4
    Food Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates

 

 

 

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