Recipe: Baked macaroni

Dietitian's tip: The type of fiber in whole-wheat pasta is insoluble — meaning it doesn't dissolve during digestion. Instead, it maintains its bulk, holds on to water and, as a result, helps prevent constipation.

High fiber = at least 5 g of fiber per serving

Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving

Low sodium = no more than 140 mg of sodium per serving

SERVES 6

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

Preheat 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.

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 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 spaghetti among individual plates. Sprinkle each with 1 tablespoon Parmesan cheese. Serve immediately.

Nutritional Analysis

(per serving)

Calories	290	Cholesterol	29 mg
Protein	15 g	Sodium	94 mg
Carbohydrate	33 g	Fiber	5 g
Total fat	11 g	Potassium	200 mg
Saturated fat	4 g	Calcium	80 mg
Monounsaturated fat	3 g