RECIPE: For Debbie_in_GA and other seekers of low fat recipes. REC: Baked Penne

RECIPE:
J

junebug

Well-known member
This is delicious and deceptively nutritious. My mom is the WW (she's a group leader) but the whole family loves it. Don't fear the "veggie ground round." Soy-based meat substitutes have come a long way since the seventies. It adds a hearty texture and a lot of fiber, and only a tiny bit of fat. You can substitute other brands as well--you want something that crumbles, though.

Baked Penne

1 T. olive oil

5 cloves garlic, minced or crushed

1 T. dried basil

3/4 t. black pepper

3/4 t. ground coriander

1/4-1/2 t. crushed red pepper (optional)

1 28-oz. can diced tomatoes in juice

1 12-oz. package Yves veggie ground round, original flavor

1 10-oz package frozen spinach, thawed (4 min. on high in microwave)

10 oz. penne, freshly cooked but not overcooked

6 oz. part-skim mozzarella, cubed

1 oz. (about 1/3 c.) grated parmesan

Saute garlic in olive oil over medium-low heat. Before garlic begins to brown,

add basil, and saute 1 minute more. Add tomatoes, black and red pepper, and

coriander. Bring to a simmer. Add spinach and ground round. Mix well, and remove

from heat. Mix in ziti and mozzarella. Spread into a cooking-spray-prepared

9x12 inch glass or stainless steel baking pan. Sprinkle parmesan over top. Bake

uncovered at 375 degrees until cheese gets bubbly, about 30 minutes. Makes 9

servings.

Serving Size 1/9 recipe

Calories 266

Fat 6.3 grams

Carbohydrates 32.6 grams

Protein 18.7 grams

Fiber 4.3 grams

Calcium 248.3 mg

Iron 3 mg

 
And here's my mom's version of a WW soup that we all like. REC: Mom's Minestrone

Mom's Minestrone

1/4 green cabbage, shredded, about 4 cups
1 cup chopped onions
3 medium carrots, sliced
6 c. vegetable broth
1 1/4 lbs. green beans, trimmed and cut into 1-inch pieces
or 1 lb. frozen green beans
1 28-oz. can diced tomatoes in juice
1/2 t. each: dried basil, thyme, oregano
1/4 t. each: hot pepper flakes and ground black pepper
1 t. salt
2 medium zucchini, halved lengthwise and sliced

Cook cabbage, carrots, green beans, tomatoes, and seasonings in broth until half
done. Add zucchini. Simmer until vegetables are done. Makes about 16 cups.

Serving Size 1 c.
Calories 43
Fat 0.5 grams
Carbohydrates 8.4 grams
Protein 2.1 grams
Fiber 2.6 grams
Calcium 36.9 mg
Iron 1 mg

Notes: I usually omit the onions. The veggies are flexible. You can use lowfat chicken broth
instead of vegetable broth, and it will add less than half a gram of fat and protein
per serving.

 
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