VEGGIE-BEEF RAGOUT

4 cups uncooked whole-wheat spiral pasta 

1 lb very lean ground beef
1 large onion, chopped
3 garlic cloves, minced
2 cans (14.5-oz each) Italian diced tomatoes, undrained
1 jar (24-oz) low-sugar meatless spaghetti sauce
2 cups finely chopped fresh kale
1 pkg (9-10 oz) frozen peas, thawed
3/4 tsp garlic powder
1/4 tsp pepper
Grated Parmesan cheese, optional

Cook pasta according to the package directions.

Meanwhile, in a Dutch oven or very large saucepan, cook beef, onion, garlic cloves over meat heat until the meat is no longer pink. Stir mixture during cooking to break up the beef into small crumbles; drain in a colander.

Return beef mixture to pan and stir in the tomatoes, spaghetti sauce, kale, peas, garlic powder and pepper. Bring mixture to a boil, reduce heat and simmer, uncovered 8 to 10 minutes.

Drain the pasta and stir it into the sauce mixture.

Serve with a sprinkling of the grated Parmesan, if desired.

Yield: 8 servings
Per Serving of 1 12 cups without cheese: 302 calories, 5 g fat (2 g sat), 35 mg cholesterol, 837 mg sodium, 43 g carbs (less is using low carb pasta), 7 g fiber, 20 g protein.
Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetables

The idea for this recipe came from an old Healthy Cooking magazine.