- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 321.6
- Total Fat: 16.2 g
- Cholesterol: 63.7 mg
- Sodium: 81.9 mg
- Total Carbs: 26.6 g
- Dietary Fiber: 2.8 g
- Protein: 18.0 g
Barely-Cheesed Burger Casserole (Low Sodium)Submitted by: JNOBLES67
IntroductionYou won't miss the sodium or handfuls of cheese in this full-flavored casserole. The secret ingredient is nutritional yeast, which I get at the Whole Foods bulk aisle. There's just an ounce of smoked Gouda cheese grated on the top, but with the nutritional yeast, it's more than enough. And just 82 mgs of sodium per serving! You won't miss the sodium or handfuls of cheese in this full-flavored casserole. The secret ingredient is nutritional yeast, which I get at the Whole Foods bulk aisle. There's just an ounce of smoked Gouda cheese grated on the top, but with the nutritional yeast, it's more than enough. And just 82 mgs of sodium per serving!
1 pound ground chuck, cooked and drained
8 oz penne pasta
4 cups fresh broccoli, chopped
2 Tbsp unsalted butter
2 Tbsp all-purpose flour
1/4 cup Nutritional Yeast
Spices to taste
1 oz Gouda cheese
The spices I used was regular Mrs. Dash and fresh ground black pepper.
Instead of fresh broccoli, you can also use a steam package of mixed vegetables. I recommend the broccoli, cauliflower, and carrot mix. Start it to microwaving right before you add the pasta to the water.
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Set your unsalted water on to boil. Cook and drain ground chuck (do not use salt). Chop up fresh broccoli while cooking the ground beef. Prepare a 13x9 baking dish by spraying it on all sides with cooking spray. Alternately, you can keep the cooked meat here.
Start your white sauce. Wipe hamburger grease out of skillet and set over medium heat again. Melt butter in skillet. When it gets foamy, add flour. Let this roux cook but not get brown, stirring constantly. Then add skim milk. Stir until it begins to thicken, about a minute or so. Then sprinkle in nutritional yeast and other spices.
When water boils, add pasta and cook about halfway to al dente, about five minutes. At the halfway point, add fresh broccoli to boiling water and pasta. Let the broccoli blanch for a minute and then strain pasta and broccoli through a collander. (Your pasta should not be al dente yet. It will finish in the oven.)
Mix meat, pasta, and broccoli in the 13x9 baking pan, making sure all are equally distributed. Pour white sauce over mixture; spread out. Grate 1 oz of smoked Gouda cheese over the top of casserole. Cover with foil and bake in 350 oven for 25-30 minutes.
Serving Size: Makes 8 6-oz servings.
Number of Servings: 8
Recipe submitted by SparkPeople user JNOBLES67.