This lighter cousin to lasagna and sister to Baked Ziti weighs in at 34.6 grams of protein and a moderate 32% of calories from fat.  An added bonus is that you can prep ahead and cook when it’s almost time for dinner.  Serve with a spinach salad or steamed broccoli.

Baked Penne

Serves 8; about 20 minutes hands on; ready in 50 minutes

• 8-9 oz penne rigate or ziti pasta
• 1 tsp olive oil
• 2 tsp minced garlic
• 1 cup chopped onion (a small-medium onion)
• 1.0 lb lean ground beef, 5% fat
• .5 lb sweet Italian turkey sausage, such as Jenni-O
• 1 (24-28 oz) jar tomato-basil pasta sauce, such as Classico
• 12 oz low-fat ricotta
• ¼ cup low-fat (2%) sour cream
• ¼ cup fat-free egg substitute, such as Egg Beaters
• ¼ cup + ¼ cup finely grated Parmesan
• 1¼ cups finely grated, part skim mozzarella

Bring a large pot of lightly salted water to a boil.  Cook the pasta according to package directions until al dente, about 11-12 minutes.  Drain.

Meanwhile preheat the oven to 375°.  Spray a 13×9” baking dish with olive oil cooking spray.  Set aside.  Spray a large skillet with olive oil cooking spray.  Add the olive oil and heat to medium.  Add the garlic and onion; saute until onion starts to soften, about 2-3 minutes.  Add the beef and sausage.  Saute until cooked through.  Stir in the pasta sauce and simmer, covered, for 10-12 minutes.

While the sauce simmers, mix together the ricotta, sour cream, egg substitute, and ¼ cup Parmesan.

Stir the drained pasta into the meat sauce.  Spoon half the mixture into the prepared baking dish.  Top with half the ricotta mixture, spreading it into an even layer.  Sprinkle with ½ cup of the mozzarella.  Layer the remaining meat-and-pasta mixture and top with the remaining ricotta mixture.  Sprinkle with the remaining mozzarella then the remaining ¼ cup Parmesan.  Bake for 35 minutes until bubbly and the top just begins to brown.

Per serving, approximately 437 calories; 15.8 g. fat; 37.7 g. carbs; 2.9 g. fiber; 806 mg sodium; 34.6 g. protein

Option:  Kick up the veggies by adding one cup of finely chopped zucchini to the garlic and onion mix.

Tip:  Resist the urge to add salt to the dish or the pasta water.  The jarred sauce, beef, and cheeses add plenty of sodium.

Trivia and myth busting:  Did you know that unless you add enough salt to a pot of water to turn it into the Dead Sea or unless your pot is the size of your house that the difference in boiling times between salted and unsalted water is less than a second?

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