Creamy Hamburger Noodle Casserole
The EatingWell Test Kitchen creates a lean ground beef casserole with whole-grain bulgur, egg noodles, and a creamy tomato sauce, topped with Cheddar. This healthier version of a classic skillet meal is lower in fat and calories.
The EatingWell Test Kitchen creates a lean ground beef casserole with whole-grain bulgur, egg noodles, and a creamy tomato sauce, topped with Cheddar. This healthier version of a classic skillet meal is lower in fat and calories.
- 1/2 cup water
- 2 cloves garlic minced
- freshly ground pepper to taste
- 2 bunches scallions trimmed
- 8 ounces 90%-lean ground beef
- 1 1/2 teaspoons canola oil
- 1/2 cup bulgur (see ingredient note)
- 2 8- ounce cans tomato sauce
- 1/4 teaspoon salt divided
- 6 ounces no-yolk whole-wheat egg noodles
- 1 cup low-fat cottage cheese
- 1 cup reduced-fat sour cream
- 1/4 cup shredded extra-sharp cheddar cheese
- Carbohydrate 3.06313104175696 g
- Cholesterol 36.2012533533333 mg
- Fat 8.30230021276748 g
- Fiber 0.0561626318814428 g
- Protein 12.7672808522436 g
- Saturated Fat 3.49738623974361 g
- Serving Size 1 1 Serving (137g)
- Sodium 255.133392922571 mg
- Sugar 3.00696840987551 g
- Trans Fat 0.9740211982418 g
- Calories 140 calories
Step-by-step
- Preheat oven to 350°F. Coat a 2-quart baking dish with cooking spray. Put a large pot of water on to boil.
- Separate white and green parts of scallions; thinly slice and reserve separately.
- Cook beef in a large skillet over medium-high heat, breaking up clumps with a wooden spoon, until no longer pink, 3 to 5 minutes. Transfer to a plate lined with paper towels.
- Wipe out the pan, add oil and reduce heat to medium-low. Add bulgur, garlic and the reserved scallion whites. Cook, stirring, until the scallions soften, 5 to 7 minutes. Add tomato sauce, water and the beef; bring to a simmer. Cover and simmer gently until the bulgur is tender and the sauce is thickened, 15 to 20 minutes. Season with 1/8 teaspoon salt and pepper.
- Meanwhile, cook noodles until just tender, 6 to 8 minutes or according to package directions. Drain and rinse under cold water.
- Puree cottage cheese in a food processor until smooth. Transfer to a medium bowl; fold in sour cream and the reserved scallion greens. Season with the remaining 1/8 teaspoon salt and pepper.
- Spread half the noodles in the prepared pan. Top with half the cottage cheese mixture and half the meat sauce. Repeat with the remaining noodles, cottage cheese and sauce. Sprinkle Cheddar over the top.
- Bake the casserole until bubbly, 30 to 40 minutes. Let stand for 10 minutes before serving.
Freezing and Reheating Mechanics
Freezing baked pasta dishes often ruins their texture, but assembling this casserole unbaked preserves the integrity of the whole-wheat noodles. Wrap the 2-quart baking dish tightly in two layers of plastic wrap and heavy-duty foil, holding it safely in the freezer for up to three months. Thaw the dish completely in the refrigerator for 24 hours before baking, because placing a frozen glass or ceramic dish into a preheated 350 degrees Fahrenheit oven risks thermal shock and breakage. Cover the pan with foil for the first 20 minutes of baking to prevent the edges from burning before the center reaches a bubbling state.
Ingredient Adjustments and Substitutions
Altering dairy components requires careful attention to fat content. Low-fat cottage cheese and reduced-fat sour cream prevent the sauce from breaking under high heat, whereas standard full-fat dairy releases excessive moisture and causes a watery separation during the 30 to 40 minute bake time. Swapping out the bulgur for quick-cooking quinoa changes the liquid absorption rate; if substituting grains, adjust the water volume down by two tablespoons to maintain the intended sauce thickness.
