Stick-to-Your-Ribs Spicy Beef and Pasta Casserole

1 pound 93 percent lean ground beef

¾ cup diced yellow onion

¾ cup diced green bell pepper

1 tablespoon chili powder

2 fresh jalapeno (hot) or serrano (hotter) peppers, seeded and minced

1 can (28 ounces) diced tomatoes

2 cups nonfat sour cream

1 tablespoon clover honey

½ teaspoon salt

8 ounces uncooked whole wheat penne or macaroni pasta

Lightly spray a large nonstick or well-seasoned iron skillet with vegetable oil, place over medium-high heat and add ground beef; cook, breaking it up with the edge of spatula until it has lost its pink color, about 5 minutes. Add onion, green pepper and chili powder; cooking until vegetables are softened, about 5 minutes more.

Stir in hot peppers, tomatoes, sour cream, honey and salt.

Add the pasta, stir, cover and simmer until the pasta is tender, about 25 minutes. Stir every 5 minutes, to keep the pasta from sticking to the bottom. Serve hot.

Serves six.

:Nutrition values per serving: 388 calories (14.9 percent from fat), 6.4 g fat (2.5 g saturated), 54 g carbohydrates, 5 g fiber, 27.8 g protein, 34 mg cholesterol, 698 mg sodium.

SaltSense: By omitting the added ½-teaspoon salt you will reduce sodium preserving to 504 mg. Substituting no-salt-added tomatoes reduces sodium per serving to 141 mg.