1 12-oz. package of large macaroni, cooked as directed.
olive oil cooking spray
garlic powder and salt
1 lb. 93% to 96% fat free ground beef or turkey (no more than 2.5 grams fat per 1-oz.)
1 large clove garlic, crushed or minced
1 large onion, chopped
2 cups water
1 1/2 6-oz. cans tomato paste (9 oz.)
1 tablespoon sugar
1/4 teaspoon black pepper
3/4 teaspoon salt
1 teaspoon chicken base or bouillon
1 teaspoon garlic powder
1/2 teaspoon fresh ground nutmeg
1/2 teaspoon cinnamon
1/4 teaspoon thyme
1/4 teaspoon oregano
1/3 cup Madeira wine
Cheese Custard Sauce
1 recipe Nonfat Yogurt Cheese
1 teaspoon chicken base or bouillon mixed with 1/4 cup hot water
4 egg whites
1 tablespoon cornstarch
1/4 teaspoon fresh ground nutmeg
1/2 cup (2 oz.) Parmesan cheese, fresh grated
1. Cook ground meat in a large skillet over medium heat, stirring to crumble. Remove meat and drain top and bottom with paper towels, if necessary; wiping pan of any drippings. Combine onion and garlic in skillet and sauté until tender, 3 to 5 minutes. Return meat to pan with onion and garlic; add water and next 10 ingredients. Simmer 30 minutes, stirring often. Add wine to meat the last 10 minutes of cooking time. Remove from heat and set aside.
2. Cook, rinse and drain macaroni well. Spray lightly with nonstick cooking spray, cover and set aside.
3. Whisk yogurt cheese, egg whites, cornstarch, nutmeg and a third of grated cheese together well and set aside. Heat chicken broth in a small saucepan or in a microwave dish. Add a third of the cheese to hot broth, stirring until dis-solved. Add broth to yogurt cheese, mixing well.
4. Preheat oven to 350º F. Arrange macaroni in an even layer over the bottom of a 9- by 13-inch baking dish or in two bread pans; top with meat sauce; top meat sauce with cheese custard sauce. Sprinkle remaining Parmesan over custard and bake for 1 hour or until knife inserted in center comes out clean. Remove from oven and let sit 15 minutes before serving.
Yield: 8 servings at approximately 235 calories; 4.2 grams total fat; 1.6 grams saturated fat; 34 milligrams cholesterol; 26.5 grams carbohydrate; 6.1 grams dietary fiber; 22 grams protein; 760 milligrams sodium.
Quick Tip: If meat used is 96% or more fat free, cook together with onions and garlic.
Nutritional Note: Many supermar-kets offer their own low fat ground meats. Be sure to find out the fat content of these products before you purchase them. If the butcher can’t guarantee that the meat is 93% to 98% fat free, chose a product that provides nutritional information on the label.
Nonfat Yogurt Cheese
1 32-oz. container Danon Nonfat Plain Yogurt or brand which does not contain gelatin as a stabilizer
bowl or container, deeper and slightly wider than strainer
1. Line the inside of a strainer large enough to hold a 32-oz. carton of nonfat yogurt with cheesecloth. Place cheesecloth lined strainer over the top of a deep bowl. Fill strainer with 32-oz. carton of nonfat yogurt and the allow whey to drain off approximately 6 to 24 hours in refrigerator depending on the consistency wanted; discard whey.