creamy hamburger noodle casserold
- Number of Servings: 6
Ingredients
2 bunches scallions, trimmed8 ounces extra lean ground beef1 1/2 teaspoons canola oil1/2 cup bulgur 2 cloves garlic, minced2 8-ounce cans tomato sauce1/2 cup water1/4 teaspoon salt, dividedFreshly ground pepper to taste6 ounces no-yolk whole-wheat egg noodles1 cup fat free cottage cheese1 cup -fat free sour cream1/4 cup kraft free shredded Cheddar cheese
1. Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray. Put a large pot of water on to boil.
2. Separate white and green parts of scallions; thinly slice and reserve separately.
3. Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
4. Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with 1/8 teaspoon salt and pepper.
5. Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
6. Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining 1/8 teaspoon salt and pepper.
7. Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
8. Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.
NUTRITION INFORMATION: Per serving: 377 calories; 14 g fat (7 g sat, 4 g mono); 52 mg cholesterol; 41 g carbohydrate; 22 g protein; 5 g fiber; 757 mg sodium; 631 mg potassium.
Nutrition bonus: Calcium, Iron & Vitamin C (20% daily value), Magnesium (17% dv), Vitamin A (15% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 1/2 lean meat, 1 1/2 medium-fat meat, 1 fat
TIP: Ingredient Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.
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Number of Servings: 6
Recipe submitted by SparkPeople user EUNIFLICK.
2. Separate white and green parts of scallions; thinly slice and reserve separately.
3. Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
4. Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with 1/8 teaspoon salt and pepper.
5. Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
6. Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining 1/8 teaspoon salt and pepper.
7. Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
8. Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.
NUTRITION INFORMATION: Per serving: 377 calories; 14 g fat (7 g sat, 4 g mono); 52 mg cholesterol; 41 g carbohydrate; 22 g protein; 5 g fiber; 757 mg sodium; 631 mg potassium.
Nutrition bonus: Calcium, Iron & Vitamin C (20% daily value), Magnesium (17% dv), Vitamin A (15% dv).
2 1/2 Carbohydrate Servings
Exchanges: 2 starch, 1 vegetable, 1/2 lean meat, 1 1/2 medium-fat meat, 1 fat
TIP: Ingredient Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.
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Number of Servings: 6
Recipe submitted by SparkPeople user EUNIFLICK.
Nutritional Info Amount Per Serving
- Calories: 198.9
- Total Fat: 8.6 g
- Cholesterol: 30.3 mg
- Sodium: 365.3 mg
- Total Carbs: 12.7 g
- Dietary Fiber: 1.9 g
- Protein: 18.9 g
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