Meal of the Month...
| Who knew Italian comfort food could be so healthy! This baked pasta is as satisfying as Mom's lasagna, only much easier to make and far kinder to your waistline! |
| Train Hard, Eat Well, Live Happy |
TRACEY MacDIARMID PERSONAL TRAINING
| Baked Penne with Asparagus & Turkey Meat Sauce Makes 6 Servings Prep Time 35 min Total Cook Time: 1 hour 12oz whole wheat Penne pasta 3/4 lb thin asparagus, trimmed and cut into 2 inch pieces Olive oil cooking spray 3/4 lb lean ground turkey 3 cups no-salt added tomato sauce 1/2 tsp dried basil 1/4 tsp garlic powder 1/4 tsp salt Black pepper to taste 4oz part-skim mozzarella cheese, grated (1 cup), divided 1/4 cup Parmigiano-Reggiano cheese, grated |
Instructions:
1) Preheat oven to 350F. Bring a large pot of water to a boil and cook Penne
according to package directions. When pasta is 1 min from being done, add
asparagus and boil for 1 min. Drain and return to pot.
2) Meanwhile, coat a large skillet with cooking spray and heat to medium-high.
Add the turkey and cook, stirring often, until lightly browned, about 7 min.
3) Add tomato sauce, basil, garlic powder, salt and pepper. Simmer until heated
through, 3-4 min.
4) Add turkey meat sauce to Penne and asparagus and stir to combine.
5) Lightly coat a 2 quart baking dish with cooking spray. Add 1/2 the Penne
mixture and sprinkle with 2/3 of the Mozzarella. Add remaining Penne, then
sprinkle remaining Mozzarella and top with Parmigiano-Reggiano.
6) Bake for 18-20 mins or until cheese is melted.
7) Let it rest for 5-10 mins before serving. Try garnishing with fresh basil or
oregano, if desired.
Per Serving:
Serving size = 1 1/2 cup
400 calories
28g Protein
56g carbs
6g Fat
8g Fiber
270mg Sodium
40mg Cholesterol
One serving of this hearty pasta supplies 21% of your daily calcium requirement!
1) Preheat oven to 350F. Bring a large pot of water to a boil and cook Penne
according to package directions. When pasta is 1 min from being done, add
asparagus and boil for 1 min. Drain and return to pot.
2) Meanwhile, coat a large skillet with cooking spray and heat to medium-high.
Add the turkey and cook, stirring often, until lightly browned, about 7 min.
3) Add tomato sauce, basil, garlic powder, salt and pepper. Simmer until heated
through, 3-4 min.
4) Add turkey meat sauce to Penne and asparagus and stir to combine.
5) Lightly coat a 2 quart baking dish with cooking spray. Add 1/2 the Penne
mixture and sprinkle with 2/3 of the Mozzarella. Add remaining Penne, then
sprinkle remaining Mozzarella and top with Parmigiano-Reggiano.
6) Bake for 18-20 mins or until cheese is melted.
7) Let it rest for 5-10 mins before serving. Try garnishing with fresh basil or
oregano, if desired.
Per Serving:
Serving size = 1 1/2 cup
400 calories
28g Protein
56g carbs
6g Fat
8g Fiber
270mg Sodium
40mg Cholesterol
One serving of this hearty pasta supplies 21% of your daily calcium requirement!
