Prep: 20 minutes
Cook: 30 minutes
3 cups frozen cauliflower florets
4 1/2 oz. (about 1 1/4 cups) high-fiber elbow macaroni
1 1/2 cups chopped onion
1 1/2 cups chopped green bell pepper
1 lb. raw extra-lean ground beef (4% fat or less)
1 tbsp. chopped garlic
1/2 tsp. each salt and black pepper
2 cups canned crushed tomatoes
1 cup diced tomato
2 tbsp. canned tomato paste
1 tbsp. Worcestershire sauce
1 tsp. dried oregano
1 tsp. dried basil
Optional seasoning: crushed red pepper
Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Re-cover and microwave for 2 minutes, or until hot. Drain excess liquid.
Roughly chop cauliflower, return to the bowl, and cover to keep warm.
In a large pot, cook pasta per package instructions, about 7 minutes. Drain pasta, and stir into cauliflower. Re-cover to keep warm.
Spray the pot with nonstick spray, and bring to medium-high heat. Add onion and bell pepper, and cook and stir until browned, about 4 minutes.
To the pot, add ground beef, garlic, salt, and black pepper. Cook, stir, and crumble until beef is fully cooked and veggies are soft, about 6 minutes.
Add all remaining ingredients to the pot, and stir well. Bring to a boil.
Reduce heat to low, and stir in cauliflower-pasta mixture. Cook until hot and well mixed, about 2 minutes.
MAKES 4 SERVINGS
Serving Size: 1/4th of recipe (about 2 1/2 cups)
Sat Fat: 2g