Recipe: Beef, Broccoli, and Pasta Casserole

Beef, Broccoli, and Pasta Casserole

1 cup broccoli florets
6 ounces penne or other tube pasta
1 1/2 tsp. unsalted butter
1/2 lb. ground beef
1/2 small onion, chopped
1 clove garlic, minced
1 1/2 Tbsp. all purpose flour
1/2 tsp. thyme
3/4 cup reduced sodium chicken stock
3/4 cup lowfat milk
1/8 tsp. crushed red pepper
1/8 tsp. grated nutmeg
1/2 cup shredded fat-free cheddar cheese
1/2 cup fresh breadcrumbs
1-1/2 Tbs. grated Parmesan cheese

Preheat oven to 375F.

Place broccoli in a steamer basket over boiling water. Cover pan and steam 3 minutes or until tender. Rinse broccoli under cold running water and drain well. Transfer to a buttered, deep casserole dish.

Cook pasta in a large pan of boiling water 7 minutes, or until al dente. Drain, rinse under cold water, and drain again. Stir into broccoli.

Melt 1 tsp. butter in a heavy nonstick skillet over medium high heat. Saute meat, onion and garlic 5 minutes, stirring often to break up meat, until browned.

Sprinkle on flour and thyme. Saute 2 minutes, stirring often.

Stir in next 4 ingredients and salt to taste. Bring to a boil, stirring until thickened.

Reduce heat to low and simmer 3 minutes, stirring often. Remove from heat and stir in Cheddar cheese until melted.

Pour over pasta and broccoli in casserole and toss. Top with breadcrumbs and Parmesan and dot with remaining butter.

Bake about 30 minutes until casserole is bubbling and top is golden brown.

Per serving: calories 401, fat 13.7g, 31% calories from fat, cholesterol 49mg, protein 26.0g, carbohydrates 43.3g, fiber 2.7g, sugar 5.6g, sodium 265mg, diet points 9.1.

Dietary Exchanges: Milk: 0.2, Vegetable: 0.6, Fruit: 0.0, Bread: 2.4, Lean meat: 1.6, Fat: 1.5, Sugar: 0.0, Very lean meat protein: 0.5