CRAZYCOOKER
New member
10 ounces (300 g) ziti or penne
1 15-ounce (450 ml) container low-fat ricotta cheese
1 cup (116 g) non-fat mozzarella cheese, grated
3 tablespoons (15 g) Parmesan cheese
1 28- ounce (840 g) can pureed tomatoes with basil
1/8 teaspoon (0.6ml) garlic powder
1/8 teaspoon (0.6 ml) dried red pepper flakes
meatballs:
1 pound (480 g) ground sirloin
1/8 teaspoon (0.6ml) garlic powder
1/8 teaspoon( 0.6 ml) onion powder
1/4 cup (( 113 g) rolled oats
2 ounces (60 ml) egg substitute
1 tablespoon (15 ml) water
1/8 teaspoon 0.6ml) kosher salt
freshly ground pepper
olive oil cooking spray
makes 6 servings
1. Preheat oven to 375 ° F(190° C), Gas Mark 5.
2. In a bowl stir together the ground sirloin, garlic and onion powder, rolled oats, egg substitute, water, salt and pepper. Coat a nonstick skillet with cooking spray. Make 1-inch in diameter meatballs and sauté in batches, on all sides until browned and cooked through. Set aside.
3. In a large pot of water cook the pasta as per package directions for al dente. Drain and set aside.
4. In a bowl combine the ricotta, mozzarella and Parmesan cheeses. Add the garlic powder and red pepper flakes to the canned tomato puree.
5. Place 1/4 cup tomato puree in the bottom of a casserole. Top with a layer of meatballs, dollops of cheese mixture and tomato puree. Layer the casserole topping with a few dollops of cheese mixture.
6. Bake in oven for 45 minutes until the ricotta is browned and the casserole is hot or cover and freeze. To prepare later, place in the oven and bake until hot or microwave.
Per Serving: 487 calories (22% calories from fat), 36 g protein, 12 g total fat (5.2 g saturated fat), 55 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 925 mg sodium
Diabetic exchanges: 4 lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch), 3 vegetable)
1 15-ounce (450 ml) container low-fat ricotta cheese
1 cup (116 g) non-fat mozzarella cheese, grated
3 tablespoons (15 g) Parmesan cheese
1 28- ounce (840 g) can pureed tomatoes with basil
1/8 teaspoon (0.6ml) garlic powder
1/8 teaspoon (0.6 ml) dried red pepper flakes
meatballs:
1 pound (480 g) ground sirloin
1/8 teaspoon (0.6ml) garlic powder
1/8 teaspoon( 0.6 ml) onion powder
1/4 cup (( 113 g) rolled oats
2 ounces (60 ml) egg substitute
1 tablespoon (15 ml) water
1/8 teaspoon 0.6ml) kosher salt
freshly ground pepper
olive oil cooking spray
makes 6 servings
1. Preheat oven to 375 ° F(190° C), Gas Mark 5.
2. In a bowl stir together the ground sirloin, garlic and onion powder, rolled oats, egg substitute, water, salt and pepper. Coat a nonstick skillet with cooking spray. Make 1-inch in diameter meatballs and sauté in batches, on all sides until browned and cooked through. Set aside.
3. In a large pot of water cook the pasta as per package directions for al dente. Drain and set aside.
4. In a bowl combine the ricotta, mozzarella and Parmesan cheeses. Add the garlic powder and red pepper flakes to the canned tomato puree.
5. Place 1/4 cup tomato puree in the bottom of a casserole. Top with a layer of meatballs, dollops of cheese mixture and tomato puree. Layer the casserole topping with a few dollops of cheese mixture.
6. Bake in oven for 45 minutes until the ricotta is browned and the casserole is hot or cover and freeze. To prepare later, place in the oven and bake until hot or microwave.
Per Serving: 487 calories (22% calories from fat), 36 g protein, 12 g total fat (5.2 g saturated fat), 55 g carbohydrates, 4 g dietary fiber, 51 mg cholesterol, 925 mg sodium
Diabetic exchanges: 4 lean protein, 3 1/2 carbohydrate (2 1/2 bread/starch), 3 vegetable)
