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.