| Prep Time | 10 minutes |
| Cook Time | 55 minutes |
| Servings |
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Ingredients
- 2 cups whole wheat pasta
- 16 oz bag frozen broccoli or 4 cups fresh broccoli
- 12 oz bag frozen mushroom or 3 cups fresh mushrooms
- 1 lb 90% lean grass fed beef
- 3-4 cloves of garlic
- 1/2 cup red onion
- 1 Tbsp extra virgin olive oil
- 1 Tbsp fresh rosemary (or basil) minced
- 1 Tbsp Italian seasoning (1 tsp dried oregano, 1 tsp dried basil, ½ tsp dried thyme)
- 1 tsp red pepper flakes
- 1 large jar (2.5 cups) of marinara sauce
- 1/4 cup cup mozzarella cheese
- 1 cup nonfat plain Greek yogurt (strained)
- 1/2 cup grated parmesan cheese
- 1/2 starch
Ingredients
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Instructions
- Cook the pasta first; heat a large pot with 1 quart of water and ½ tsp salt, once it’s boiling add the pasta and cook for 10-12 minutes
- Drain the pasta and toss with 1 tsp olive oil so it does not stick together, set aside
- Cook the meat next; heat 1 Tbsp olive oil in a large pan on medium-high heat, add the meat and break up any large chunks, add garlic, onion, and Italian seasonings
- Once the onions and garlic begin to brown (about 4-5 minutes) add the tomato sauce and frozen vegetables and cover to steam thoroughly for 10 minutes (stir occasionally so meat does not burn)
- Preheat oven to 350° F
- Spread thin layer of sauce on the bottom of the casserole pan, add pasta and spoon in Greek yogurt, cover with meat and vegetables, sprinkle on top both the mozzarella and parmesan cheese
- Bake at 350°F for 20-25 minutes until top is lightly browned and cheese is melted
- Refrigerate leftovers for up to 7 days and reheat in oven
Recipe Notes
Nutrition Facts:
Serves: 6
Calories: 474
Fat: 23g
Saturated fat: 8g
Sodium: 911mg
Potassium: 259mg
Carbohydrate: 36g
Fiber: 9g
Total sugars: 9g
Protein: 34g
Choices/Exchanges: 3 protein, 1 dairy, 2 vegetables, 1 fat
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