Baked macaroni
Dietitian's tip: The type of fiber in whole-wheat pasta is insoluble — meaning it doesn't dissolve during digestion. Instead, it maintains its bulk, holds on to water and, as a result, helps prevent constipation.
SERVES 6
Ingredients
1/2 pound extra-lean ground beef
1 small onion, diced, about 1/2 cup
1 box (7 ounces) whole-wheat elbow macaroni
1 jar (15 ounces) reduced-sodium spaghetti sauce
4 tablespoons Parmesan cheese
Directions
Preheat the oven to 350 F. Lightly coat a baking dish with cooking spray.
In a nonstick frying pan, cook ground beef and onion until the meat is browned and the onion is translucent. Drain well.
Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.
Add the cooked pasta and spaghetti sauce to the meat and onions. Stir to mix evenly. Spoon the mixture into the prepared baking dish. Bake until bubbly, about 25 to 35 minutes.
Divide the spaghetti among individual plates. Sprinkle each with 1 tablespoon Parmesan cheese. Serve immediately.
Nutritional Analysis(per serving)Calories 290 Cholesterol 29 mg
Protein 15 g Sodium 94 mg
Carbohydrate 33 g Fiber 5 g
Total fat 11 g Potassium 200 mg
Saturated fat 4 g Calcium 80 mg
Monounsaturated fat 3 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Carbohydrates 2
Protein and dairy 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 2
Nonstarchy vegetables 2
Meat and meat substitutes 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 2
Vegetables 2
Meats, poultry and fish 1
http://www.mayoclinic.com/health/hea...ecipes/NU00365 
Linear Mode
