Incorporate ground beef with Italian pasta sauce, then finish the dish with a substantial biscuit-like crust for a satisfying one-dish meal that is table-ready in about an hour. Add a fresh green salad to make the meal even better. A few minor adjustments ensure that this Italian beef bake is wholesome and nutritious without sacrificing flavor.
Ground Beef
To minimize the level of saturated fats in your Italian beef bake, purchase extra-lean ground beef. Although leaner beef is more expensive, the fat and calorie savings are substantial. For example, a 3-oz. patty of 73-percent lean ground beef, broiled, contains 248 calories and 18 g of fat. A patty of the same size containing 80-percent lean ground beef contains 230 calories and 15 g of fat. To lower the fat content even further, brown lean ground beef, then blot the meat with a paper towel and rinse it with hot water before adding the meat to your Italian bake. As a result, you reduce calories and fat to 130 calories and 5 g.
Cheese
Mozzarella is a semi-soft, light-colored cheese often used in Italian dishes because of its mild flavor and smooth, melted texture. Mozzarella is a healthy option compared to cheddar, as mozzarella contains 80 calories and 5 g of fat per 1-oz. serving, compared to cheddar, with 110 calories and 9 g of fat per 1 oz. A sprinkle of Parmesan cheese stirred into the mixture enhances the Italian flavor of the dish.
Baking Mix
Baking mix, a convenient ready-mixed combination of flour, salt, a leavening agent and other ingredients, creates a biscuit-like crust on your Italian beef bake. You can also make 2 cups of your own baking mix by combining 1 3/4 cup of flour with 2 1/2 tsp. of baking powder, 3/4 tsp. of salt and 1 cup of shortening.
Pasta Sauce
Jarred tomato-based pasta or spaghetti sauce is convenient and provides several important nutrients, including vitamins A and E, calcium, iron, magnesium, copper, zinc, phosphorus, lycopene and several B vitamins. The fat and calorie content depends on the brand, but most tomato-based pasta sauces contain approximately 180 to 240 g of fat and about 120 calories per cup. Most canned pasta sauces contain preservatives. If this is a concern, make your own pasta sauce or buy a preservative-free sauce. Jarred sauces are often high in sodium, but lower-sodium varieties are available.
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