An easy casserole favorite
Bring a large pot of water to a boil then add pasta. Boil until almost tender, but not soft (about ¾ of regular cooking time). Rinse with cool running water to stop cooking, drain. Transfer to an oven-proof casserole or baking dish. Gently mix together all other ingredients except cheese, addding in the cooked pasta and sprinkle soy cheese on top. Oven bake for 25 minutes at 350 F. or microwave just long enough for the cheese to melt.
6 servings, each 184 calories: 6% from fat (1.4 g), 78% from carbohydrates (41.5 g), 16% from protein (8.8 g). Sodium 208 mg, Fiber 7.1 g.
Baked tofu is available in most health food stores. You can bake regular low-fat tofu after marinading (soy sauce, bbq sauce, etc) overnight in a moderate oven for 25 to 50 minutes, or until it starts to become firm.
If baked tofu isn't desired or available, rehydrated TVP flakes or dried bean curd will work as an excellent 'tuna' substitute
For a 'gourmet' touch, bake as above for 20 minutes, then place in hollowed-out tomatoes and bake 5 minutes more before serving.
|©2000 Dr. Neal Pinckney||Healing Heart