Creamy Hamburger Noodle Casserole
From EatingWell: March/April 1999
The EatingWell Test Kitchen takes lean ground beef and combines it with whole-grain bulgur, egg noodles and a creamy tomato sauce in a baked casserole topped with Cheddar. With less fat and calories than the original skillet meal, this dish is sure to become a new family favorite.
- 2 bunches scallions, trimmed
- 8 ounces 90%-lean ground beef
- 1 1/2 teaspoons canola oil
- 1/2 cup bulgur, (see Ingredient Note)
- 2 cloves garlic, minced
- 2 8-ounce cans tomato sauce
- 1/2 cup water
- 1/4 teaspoon salt, divided
- Freshly ground pepper, to taste
- 6 ounces no-yolk whole-wheat egg noodles
- 1 cup low-fat cottage cheese
- 1 cup reduced-fat sour cream
- 1/4 cup shredded extra-sharp Cheddar cheese
- Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray. Put a large pot of water on to boil.
- Separate white and green parts of scallions; thinly slice and reserve separately.
- Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
- Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with 1/8 teaspoon salt and pepper.
- Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
- Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining 1/8 teaspoon salt and pepper.
- Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
- Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.
Tips & Notes
- Ingredient Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. It simply needs a quick soak in hot water for most uses. Look for it in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com, lebaneseproducts.com.
Per serving: 377 calories; 14 g fat (7 g sat, 4 g mono); 52 mg cholesterol; 41 g carbohydrates; 22 g protein; 5 g fiber; 757 mg sodium; 631 mg potassium.
Nutrition Bonus: Calcium, Iron & Vitamin C (20% daily value), Magnesium (17% dv), Vitamin A (15% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 starch, 1 vegetable, 1/2 lean meat, 1 1/2 medium-fat meat, 1 fat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Super Bowl
- March/April 1999