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Preheat oven to 350F Use a 13 x 9 inch Baking Dish, Greased.
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In a large nonstick skillet over medium high heat, combine ground beef, onions, zucchini and garlic; cook for 8 to 10 minutes or until beef is no longer pink and vegetables are softened.
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3
Drain fat; pour beef mixture into baking dish.
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Set aside.
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5
Meanwhile, drain juice from tomatoes in an 8 cup microwave safe measuring cup; add water to make 2 cups.
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Roughly chop tomatoes; add to measuring cup.
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Stir in soya sauce and red pepper flakes.
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Microwave on High for 5 minutes or until very hot.
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Stir in rotini.
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Pour tomato pasta mixture into baking dish and combine with meat mixture.
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Press pasta down to make sure it is submerged in the liquid.
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Bake in preheated oven, covered, for 20 minutes.
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13
Remove cover; stir gently and sprinkle with cheese.
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Bake, uncovered, for 15 to 20 minutes or until pasta is tender.
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15
TO FREEZE: Wrap well in plastic wrap, then foil.
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Freeze for up to 3 months.
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TO SERVE: Thaw in microwave or in refrigerator overnight.
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Preheat oven to 350F Unwrap and bake, uncovered, for 40 to 45 minutes or until bubbly.
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Tip: If you are concerned about sodium, use light soya sauce instead of the regular variety.
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One tablespoons regular soya sauce contains 1037 mg sodium; the same amount of sodium reduced or light soya sauce contains only 605 mg.
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FREEZER TIP: This quick family meal is even faster to make when you have tomatoes and zucchini handy in the freezer.
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Vegetables will freeze well for up to 1 year.
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23
The Best Freezer Cookbook.
