want some “comfort food” after a hard day of working and exercising? Trouble
is, most traditional comfort foods tend to be full of unhealthy fats and
refined carbs. This delicious casserole is a departure from that: Not only is
it quick to prepare, but it is made with healthy soy products. (Don’t worry:
your kids will never need to know that!)
Preheat oven to 350 degrees
Fahrenheit. Grease a 13- by 9-inch baking dish.
Cook pasta according to
package directions, but add green beans during last 3 minutes of cooking.
Strain mixture and place in large bowl. Stir in ham and green onions.
Bring soymilk and soy
margarine to a boil in medium pan. Carefully pour hot liquid into blender. Add
soy Parmesan cheese, flour and pepper. Cover and purée 15 seconds, or until
creamy and smooth. Pour cheese sauce over pasta mixture and toss until blended.
Place in greased baking dish. Top with diced tomatoes. In small bowl, mix soy
Cheddar cheese and bread crumbs. Sprinkle mixture over tomatoes. Bake uncovered
at 350 degrees for 20 minutes, until sauce is hot and bubbling. Makes six
Per Serving: 550
calories; 20 grams (g) fat; 30 g protein; 65 g carbs; 8 g fiber; 15 milligrams
(mg) cholesterol; 1,100 mg sodium. n
Source: United Soybean Board.
Diane Lofshult is a
senior editor of IDEA Fitness Journal.