Mexi Shells...Low Fat + Exchanges

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Filus59602

Senior Cook
Joined
Jun 16, 2002
Messages
256
Location
Montana, USA
Mexi Shells

Yield: 6 servings.

18 uncooked jumbo pasta shells
4 (8 ounce) cans no-salt-added tomato sauce
2 tablespoons all-purpose flour
1 teaspoon chile powder
2 teaspoons ground cumin
3/4 pound extra-lean ground beef
1 small onion -- chopped (about 1/4 cup)
1 teaspoon ground cumin
1 tablespoon chopped fresh cilantro
1 (4 ounce) can chopped green chiles -- drained
1 (15 ounce) can chile beans in sauce -- undrained
1 cup shredded part-skim Mozzarella cheese (4 ounces)

Heat oven to 350 degrees F. Cook and drain pasta shells as directed on
package. While pasta is cooking, mix tomato sauce, flour, chile powder
and 2 teaspoons cumin; reserve. Cook ground beef and onion in 2-quart
saucepan over medium heat, stirring occasionally, until beef is brown;
drain. Stir in 1 teaspoon cumin, the cilantro, green chiles and chile
beans.

Pour 1 cup of the reserved tomato sauce mixture into ungreased
rectangular baking dish, 13 × 9 × 2 inches. Spoon about 1 1/2
tablespoons beef mixture into each pasta shell. Place filled sides up on
sauce in dish. Pour remaining tomato sauce mixture over shells. Sprinkle
with cheese. Cover and bake 30 minutes. Let stand uncovered 10 minutes.

Per Serving: 429 Calories; 11g Fat (25.5% calories from fat); 26g
Protein; 48g Carbohydrate; 8g Dietary Fiber; 45mg Cholesterol; 493mg Sodium. ++++ Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 3 Vegetable; 1/2 Fat.
 
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