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Article posted: 9/25/2013 6:09 AM

Cafeteria-Style Leaner Baked Spaghetti

Lean ground beef and low-sodium ketchup go into Don Mauer's healthier version of baked spaghetti.

Lean ground beef and low-sodium ketchup go into Don Mauer's healthier version of baked spaghetti.

 

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6 ounces dry spaghetti (slightly less than half a package)

1 pound 95-percent lean ground beef

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1 cup chopped onions

1 cups ketchup

1 tablespoon Worcestershire sauce

1 tablespoon prepared yellow mustard

teaspoon chili powder (or to taste)

teaspoon pepper

cup shredded reduced-fat, extra-sharp cheddar cheese, divided

cup lower sodium, fat free beef broth

cup shredded part skim milk mozzarella cheese

Place the oven rack in the lower middle position and heat oven to 350 degrees. Lightly spray the interior of a 9-by-12-inch baking dish with vegetable oil.

Fill a 6-quart saucepan or pot two-thirds full of cold water and place over high heat. When the water boils, add 2 teaspoons salt and the spaghetti. When the water returns to a boil, reduce heat slightly to keep from boiling over and cook, stirring frequently, checking for doneness 2 or 3 minutes before the time stated in package directions. Drain (do not rinse) and set aside.

While spaghetti cooks: Place a large nonstick skillet over medium-high heat; when hot add the ground beef and onions and cook, breaking up the beef with the edge of a plastic spoon or spatula until the ground beef loses its pink color. Drain any fat. Return skillet to stovetop; reduce heat to medium and stir in ketchup, Worcestershire sauce, mustard, chili powder, pepper and cup cheddar cheese. Simmer for 5 minutes, stirring occasionally and then fold spaghetti and beef stock into meat mixture.

Transfer spaghetti mixture to prepared pan, distributing evenly. Top with remaining cheddar and mozzarella and bake 20-30 minutes until cheese begins to brown.

Serves four.

Nutrition values per serving: 510 calories (23 percent from fat), 13.3 g fat (6.4 g saturated), 58 g carbohydrates, 2.6 g fiber, 39 g protein, 77 mg cholesterol, 1,494 mg sodium.

SaltSense: Believe it or not, K&W's recipe called for the addition of teaspoon of salt, bringing sodium to 1,930 mg per serving: a whole days worth. Omitted, the sodium's still high, thanks to the ketchup. Substituting no-salt-added ketchup brings the sodium per serving down to 618 mg.

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