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Recipe Rehab: Hamburger Hotdish
Posted on Jan 7th 2010 1:00PM by Tanya ZuckerbrotFiled Under: Recipe Rehab with Tanya Zuckerbrot, Nutrition & Supplements
The combination of pasta with ground beef and canned soup offers the ultimate convenience food for nights when dinner is rushed and the kids are hungry. Sonjia writes from Bellingham, Washington with a hotdish that both her 2 and 5-year-old children love, but she would like to make sure she is doing all she can to make a quick healthy dinner for her family.
She admits that she grew up on the full-fat version of this dish served with buttered toast; however, she has chosen to reduce the fat and sodium by using 93 percent lean hamburger and low-sodium canned soups. These are excellent changes that would benefit any recipe, but the dish is still low in fiber, which should not be overlooked. Many people (especially children) run into problems with constipation because of their low intake of fiber, and studies have shown a link between low-fiber diets and diabetes and heart disease. So, in order to keep the body working smoothly, it is important to include good sources with all meals.
Most versions of canned vegetable beef soup don't have enough vegetables to ensure a full serving for a family of four, so I will omit the soup and replace it with frozen mixed vegetables seasoned with Mrs. Dash salt-free seasoning. By substituting whole wheat pasta instead of the traditional egg noodles, I will add whole grains to the dish, which are another excellent source of fiber. This new combination of quick cooking foods includes whole grains, lean protein, and plenty of vegetables to maximize the nutrition of this dish.
Ingredients:
- 1 pound 93/7 lean ground beef
- 8 oz. whole wheat egg noodles
- 1 can (14 oz.) low-sodium, reduced fat condensed cream of mushroom soup
- 10 oz. package frozen mixed vegetables
- 1 cup water
- 1 teaspoon Mrs. Dash garlic & herb blend
Instructions:
- Prepare noodles according to the package directions.
- Brown beef in a non-stick skillet over medium heat. When meat is no longer pink, add the water, vegetables and canned soup. Continue cooking until heated through. Season with herb blend.
- Serve over pasta.
Serves: 4
Nutrition Content (per serving):
375 calories, 10 g fat, 3 g saturated fat, 33 g carbohydrates, 6 g fiber, 39 g protein, 289 mg sodium, 50 mg calcium.
Readers, I would love to hear from you! Please send me your most favorite fattening recipes that need a RECIPE REHAB! Everything from your mom's meatloaf to your kid's favorite dessert -- let me lighten it up.
Try my baked Chicken Nuggets for another kid-favorite request.
Celebrity dietitian, Tanya Zuckerbrot, author of www.ffactordiet.com and founder of www.skinnyandthecity.com, has helped thousands of people lose weight and keep it off with her program. Her philosophy? Tanya believes you should never sacrifice taste, even when you're eating healthy foods. Have a recipe in need of rehab? Send us an email at reciperehab [AT] thatsfit [DOT] com.
