Spring Onion Casserole
A makeover of one of my favorite childhood casserole recipes to incorporate mushrooms and tofu while lowering the fat and boosting the overall nutrition.
  • 1/2box whole grain thin spaghetti noodles
  • 1lb lean ground beef
  • 8oz baby bella mushroomschopped
  • 1tsp minced garlic
  • 1tsp kosher salt
  • 1tsp ground black pepper
  • 1tsp sugar
  • 1tsp reduced sodium soy sauce
  • 16oz tomato sauceno salt added
  • 14oz soft tofudrained
  • 1pint light sour cream
  • 6 spring onionssliced
  • 1 1/2cups part-skim mozzarellashredded
  1. Preheat oven to 350 degrees. Spray a 9×13 baking dish with cooking spray.
  2. In a large pot, cook the noodles in boiling water until they are al dente, or still a little firm but easy to bite.
  3. While the noodles are cooking, brown the ground beef in a large skillet. Once the beef is browned and no longer pink, add the mushrooms and garlic and cook for an additional 5 minutes, or until the mushrooms are soft.
  4. Add salt, pepper, sugar, soy sauce, and tomato sauce to the meat mixture. Bring to a boil then simmer covered for 15 minutes.
  5. Combine tofu, sour cream, and green onions in a bowl and stir well, breaking tofu into small pieces.
  6. In the baking dish, begin layering by spreading half of the noodles in the bottom of the dish. Top with half of the tofu mixture, then half of the meat mixture. Repeat layers. Top with mozzarella cheese. Cover with aluminum foil and bake for 30-45 minutes or until heated through and cheese is melted.
Recipe Notes

Make Ahead: Assemble the casserole ahead of time and then store covered in the refrigerator until ready to bake and serve. This is also a great meal to prepare and take to a friend with baking instructions.  

Nutrition Facts
Spring Onion Casserole
Amount Per Serving
Calories 385 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 8g 40%
Trans Fat 0g
Cholesterol 69mg 23%
Sodium 498mg 21%
Total Carbohydrates 34g 11%
Dietary Fiber 2g 8%
Sugars 4g
Protein 29g 58%
* Percent Daily Values are based on a 2000 calorie diet.