Pasta bowl appeals to teen palates

By The Associated Press - 09/23/2008

What makes this homemade version healthier than fast-food bowls?

Instead of using a commercial taco seasoning mix, chili powder, use garlic powder and cumin; they work well as a seasoning base, and the savings in sodium is significant when you consider that a 2-teaspoon serving of filling made with Lawry's Taco Spices and Seasonings contains 340 milligrams of sodium. The addition of no-salt added tomatoes also keeps the sodium at a more moderate level.

Shopping tip: Ground round is around 11 percent lean.

Be sure to read the nutrition label on enchilada sauce as sodium contents vary from brand to brand.

Pump it up: Instead of regular pasta, upgrade to a whole-grain version for more fiber and health-promoting phytochemicals.

Instead of ground sirloin, try leaner ground turkey or chicken.

Top bowl with lettuce or other leafy green and a fresh salsa. Add fruit and milk for a full meal deal.

TACO PASTA BOWL Makes 6 servings ½ pound ground round 1 (15 ½-ounce) can chili beans (do not drain) 1 (10-ounce) can no-salt added diced tomatoes 2 ounces chopped green chilies 1 (10-ounce) can enchilada sauce 2 teaspoons chili powder ¾ teaspoon cumin ½ teaspoon garlic powder 3 cups cooked pasta shells 1 cup shredded Colby-Jack cheese ½ cup reduced-fat shredded sharp cheddar cheese Cook ground round in a large skillet over medium-high heat, stirring to crumble; drain. Stir in chili beans, tomatoes, green chilies, enchilada sauce, chili powder, cumin and garlic powder. Simmer 3 to 5 minutes. Add pasta to mixture and heat 3 minutes. Stir in cheese until melted and well blended. Serve in bowls.

Per serving, based on 6: 357 calories (35 percent from fat), 14 grams total fat (6 grams saturated), 44 milligrams cholesterol, 38 grams carbohydrates, 18 grams protein, 480 milligrams sodium, 6 grams dietary fiber.

Recipe created for The Star by professional home economists Kathryn Moore and Roxanne Wyss.

— McClatchy Newspapers