Frank's Recipes! Low Fat Baked Rigatoni and Meatballs

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Low Fat Baked Rigatoni and Meatballs

2 Tablespoons Olive oil
1 Onion, chopped
2 Garlic cloves, minced
3 cups Mushrooms, sliced
1 Sweet green pepper, chopped
1 1/2 teaspoons Dried basil
1 1/2 teaspoons Granulated sugar
1 teaspoon Dried oregano
1 teaspoon Salt
3/4 teaspoon Pepper
28 ounce Canned tomatoes, chopped
2 Tablespoons Tomato paste
3 1/2 cups Rigatoni pasta
1 1/3 cups Mozzarella, shredded
1/4 cups Parmesan, freshly grated

meatballs
1 Egg
1/3 cup Onion, finely chopped
1/4 cup Dry bread crumbs
2 Garlic cloves, minced
3 Tablespoons Parmesan, freshly grated
1 teaspoon Dried oregano
3/4 teaspoon Salt
1/2 teaspoon Pepper
1 pound Lean ground turkey chicken or beef may be used

Yield: 4 servings

Meatballs: In bowl, beat egg lightly; mix in onion, crumbs, garlic, Parmesan, oregano, salt and pepper. Mix in turkey. Shape heaping tablespoonfuls into balls.

In large skillet, heat oil over medium-high heat; cook meatballs, in batches if necessary, for 8-10 minutes or until browned on all sides. Transfer to paper towel-lined plate.

Add onion, garlic, mushrooms, green pepper, basil, sugar, oregano, salt, pepper and 2 Tablespoon water to skillet; cook over medium heat, stirring occasionally, for about 10 minutes or until vegetables are softened.

Stir in tomatoes and tomato paste; bring to boil. Add meatballs; reduce heat and simmer for 30 minutes or until slightly thickened.

Meanwhile, in large pot of boiling salted water, cook rigatoni for about 8 minutes or until pasta is tender but firm. Drain and return to pot; add tomato sauce, stirring to coat rigatoni.

Transfer to 11x7-inch baking dish or 8-cup shallow oven casserole. Sprinkle mozzarella (use part-skim mozzarella), then Parmesan evenly over top.

Bake in 400F 200C oven for about 20 minutes or until cheese is melted and top is golden.

Per serving: about 780 calories, 49 g protein, 34 g fat, 70 g carbohydrate
Very high source fiber, excellent source calcium and iron.