Spaghetti Bake

Difficulty | Serves 6 | Book 5

Spaghetti Bake healthy low fat
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4½ cups (300g raw weight) cooked spaghetti
2 teaspoons crushed garlic (in jar)
1 medium size onion diced
cooking spray
500g very lean beef mince
¾ cup carrot grated
¾ cup celery thinly sliced
¾ cup capsicum diced
2 x 400g cans no-added-salt chopped tomatoes
¾ cup no-added-salt tomato paste
1 tablespoon salt-reduced beef stock powder
1 teaspoon dried basil
2 tablespoons finely grated parmesan cheese (Kraft®)
pepper
¾ cup (75g) 30% reduced fat grated tasty cheese

Per serve
FatTotal9.3g
Saturated4.5g
Fibre7.0g
Protein31.6g
Carbs47.4g
Sugar10.5g
Sodium404mg
Kilojoules1683 (cals 402)
GI RatingLow

Method

Preheat oven 180°C fan forced.

  1. Follow instructions on pasta packet to cook pasta, leave to one side.
  2. Sauté garlic and onion in a large non-stick frypan that has been generously coated with cooking spray for 1 minute. Add mince and combine.
  3. Fry until mince is cooked then add carrot, celery and capsicum, cook 3 minutes.
  4. Fold all remaining ingredients except pasta and grated cheese into mince. Bring to boil then reduce to a slow boil and cook 5 minutes. Pepper to taste.
  5. Fold cooked spaghetti into mixture coating well with mince sauce, pour into a large lasagne dish that has been coated with cooking spray. Sprinkle grated cheese over top. Bake 35 minutes.

Suitable to be frozen.

Dietitian's tip

Spaghetti is pasta and as such has a low GI. The carbohydrate content is high so the serving size that is recommended in this recipe is ideal for people with diabetes and those aiming to maintain a healthy weight or lose weight.

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