Thursday, March 12, 2009

Spaghetti with Meat, Soy Sausage and Mushroom Sauce

This is an easy to make and very kid-friendly meal. It incorporates 1 oz per person of lean hamburger meat for a "meat sauce" flavor, but is rounded out with soy protein and mushrooms. What makes this a "SuperFood" type of meal is the high fiber pasta. Whole wheat is one option, but I've been enjoying the Ronzoni, Smart Taste pastas. Each serving has zero fat, only 1 gram of sugar and 6 grams of dietary fiber. If you're trying to lose weight, pay attention to portions. One ONE cup of cooked spaghetti and go easy on the shredded cheese.

You can also sprinkle a teaspoon of flax seed meal on each serving, but note it has a slightly nutty taste.


olive oil
1/2 cup of onion, finely chopped
4 garlic cloves, minced
1/2 pound of leanest hamburger
6 oz (or 2 links) of "Smart Choice" Italian Sausage (this is soy protein product), finely chopped
1 cup of mushrooms, chopped
29 oz size can of tomato sauce (or homemade is even better)
1/2 cup of sun-dried tomatoes, chopped
dried Italian herbs to taste

1 package of Ronzoni, Smart Taste Spaghetti
shredded parmesan cheese

Coat large frying pan with olive oil. Then saute the garlic and onions until translucent. Brown the beef. If you don't have the lean kind, drain the fat after. Otherwise, then add the soy sausage and mushrooms. Cook for 5 minutes.

Stir in the sauce, sun-dried tomatoes and herbs. Simmer for 30-45 minutes. Then serve on the pasta.

Great side dish is Roasted Lemon-Garlic Broccoli.

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