Four Weeks of Healthy Menus - Winnipeg Regional Health Authority

Beef and Macaroni CasseroleMakes 2-3 servings (1 serving = 1 cup or 250 ml)½ lb½ cup1 tbsp1½ cups½ tspdash½ tsp1 cupground beefonion, choppedall purpose flourcanned tomatoessaltpepperoreganowhole wheat macaroni, uncooked200 g125 ml15 ml375 ml2 mldash2 ml250 mlNUTRIENTSPer Serving - 1 cup or 250 mlCalories: 309Carbohydrates: 43.4 gCalcium: 79 mgFat:6.1 gFibre:5.4 gIron:4.8 mgSodium: 715 mgProtein: 23.1 gPreheat the oven to 350°F (180°C). Cook the ground beef and onion in a frying pan onmedium high heat, until the beef is brown and the onion is transparent. Drain the fat. Rinsethe ground beef and drain well. Stir in the flour. Add the tomatoes and seasoning. Bring toa boil. Cook the macaroni according to the instructions on the package. Combine the meatmixture with the macaroni and put into a casserole dish. Bake until thoroughly heated.Substitutions:• Use ground chicken, turkey or any kind of ground meat instead of ground beef.• Use any kind of small pasta such as shells, fusilli or bow tie pasta instead of macaroni.• Use regular pasta instead of whole wheat.42