Directions:
- Preheat oven to 350°F Use a 13 x 9 inch Baking Dish, Greased.
- In a large nonstick skillet over medium high heat, combine ground beef, onions, zucchini and garlic; cook for 8 to 10 minutes or until beef is no longer pink and vegetables are softened. Drain fat; pour beef mixture into baking dish. Set aside.
- Meanwhile, drain juice from tomatoes in an 8 cup microwave safe measuring cup; add water to make 2 cups. Roughly chop tomatoes; add to measuring cup. Stir in soya sauce and red pepper flakes. Microwave on High for 5 minutes or until very hot. Stir in rotini.
- Pour tomato pasta mixture into baking dish and combine with meat mixture. Press pasta down to make sure it is submerged in the liquid. Bake in preheated oven, covered, for 20 minutes. Remove cover; stir gently and sprinkle with cheese. Bake, uncovered, for 15 to 20 minutes or until pasta is tender. Serves 6.
- TO FREEZE: Wrap well in plastic wrap, then foil. Freeze for up to 3 months.
- TO SERVE: Thaw in microwave or in refrigerator overnight. Preheat oven to 350°F Unwrap and bake, uncovered, for 40 to 45 minutes or until bubbly.
- Tip: If you are concerned about sodium, use light soya sauce instead of the regular variety. One tablespoons regular soya sauce contains 1037 mg sodium; the same amount of sodium reduced or light soya sauce contains only 605 mg.
- FREEZER TIP: This quick family meal is even faster to make when you have tomatoes and zucchini handy in the freezer. Vegetables will freeze well for up to 1 year.
- The Best Freezer Cookbook.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 333.49 Kcal (1396 kJ) | ||
| Calories from fat | 125.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.9g | 21% | |
|---|---|---|---|
| Cholesterol | 76.52mg | 26% | |
| Sodium | 573.04mg | 24% | |
| Potassium | 571.51mg | 12% | |
| Total Carbs | 22.3g | 7% | |
| Sugars | 2.17g | 9% | |
| Dietary Fiber | 1.7g | 7% | |
| Protein | 28.23g | 56% | |
| Vitamin C | 15.7mg | 26% | |
| Iron | 91.5mg | 508% | |
| Calcium | 227.7mg | 23% | |
| Amount Per 100 g | |||
| Calories | 131.7 Kcal (551 kJ) | ||
| Calories from fat | 49.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.49g | 21% | |
|---|---|---|---|
| Cholesterol | 30.22mg | 26% | |
| Sodium | 226.3mg | 24% | |
| Potassium | 225.7mg | 12% | |
| Total Carbs | 8.81g | 7% | |
| Sugars | 0.86g | 9% | |
| Dietary Fiber | 0.67g | 7% | |
| Protein | 11.15g | 56% | |
| Vitamin C | 6.2mg | 26% | |
| Iron | 36.1mg | 508% | |
| Calcium | 89.9mg | 23% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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