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Name: Train Wreck Lf
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: Liquid smoke; (optional); 1 1/ 1 1/ c veggie broth; 1 c Ground beef not; 6 oz Soy mozzarella; shredded (up; 2 c Frozen or canned veggies (we; 8 oz elbow macaroni; 2 1/2 c Spaghetti sauce w/veggies

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INGREDIENTS

Liquid smoke; (optional)
1 1/ 1 1/ c veggie broth
1 c Ground beef not
6 oz Soy mozzarella; shredded (up
2 c Frozen or canned veggies (we
8 oz elbow macaroni
2 1/2 c Spaghetti sauce w/veggies

Servings

INSTRUCTIONS

I forgot about a kid-pleasing quick meal until mine asked for it last night ~ the SAD version was affectionately called Train Wreck by the college student who used to make it for group meals. My version is still like some sort of transportation mishap, but its got veggies in it, they eat it, and its nearly fatfree! In a large pot, boil enough water to cook the macaroni and, in a separate pot, heat the veggie broth for the beef not. When the broth comes to a boil, add a couple of drops of liquid smoke if desired and the beef not, boil again and then simmer until liquid is nearly gone. Meanwhile, cook the macaroni. At this point the kids pour the frozen veggies into the colander and, when the macaroni is done, I pour it over the veggies to defrost them. Of course, if youre using canned, you dont need to add them to the colander. ;) Pour some of the spaghetti sauce into the bottom of the large pot and then put the beef not, macaroni and veggies in, adding the rest of the sauce over it and mixing well. Heat the mixture thoroughly, covered, over medium low heat, stirring occasionally. Top with soy mozzarella and cover. Serve when cheese is melted. Very junk-food tasting and fast! Posted to fatfree digest V97 #284 by RubyTues59@aol.com on Dec 3, 1997

NOTES

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Train Wreck Lf

Liquid smoke; (optional)
1 1/ 1 1/ c  veggie broth
1 c Ground beef not
6 oz Soy mozzarella; shredded (up
2 c Frozen or canned veggies (we
8 oz elbow macaroni
2 1/2 c Spaghetti sauce w/veggies

I forgot about a kid-pleasing quick meal until mine asked for it last night  ~ the SAD version was affectionately called Train Wreck by the college  student who used to make it for group meals. My version is still like some  sort of transportation mishap, but its got veggies in it, they eat it, and  its nearly fatfree!    In a large pot, boil enough water to cook the macaroni and, in a separate  pot, heat the veggie broth for the beef not. When the broth comes to a  boil, add a couple of drops of liquid smoke if desired and the beef not,  boil again and then simmer until liquid is nearly gone. Meanwhile, cook the  macaroni. At this point the kids pour the frozen veggies into the colander  and, when the macaroni is done, I pour it over the veggies to defrost them.  Of course, if youre using canned, you dont need to add them to the  colander. ;) Pour some of the spaghetti sauce into the bottom of the large  pot and then put the beef not, macaroni and veggies in, adding the rest of  the sauce over it and mixing well. Heat the mixture thoroughly, covered,  over medium low heat, stirring occasionally. Top with soy mozzarella and  cover. Serve when cheese is melted. Very junk-food tasting and fast!    Posted to fatfree digest V97 #284 by RubyTues59@aol.com on Dec 3, 1997

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Nutrition

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Serving Size: 1 Serving (394g)
Recipe Makes: 1 Servings

Calories: 831
Calories from Fat: 30 (4%)

Amt Per Serving		% DV

	Total Fat 3.4g	5 %
	Saturated Fat 0.6g	3 %
	Monounsaturated Fat 0.4g
	Polyunsanturated Fat 1.3g
Cholesterol 0mg		0 %
Sodium 13.4mg		0 %
Potassium 499.5mg		13 %
Total Carbohydrate 167.3g		49 %
	Dietary Fiber 7.2g	29 %
	Sugars, other 160.1g
Protein 29.2g		42 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 831

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