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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 410.6
  • Total Fat: 11.1 g
  • Cholesterol: 53.3 mg
  • Sodium: 426.4 mg
  • Total Carbs: 52.1 g
  • Dietary Fiber: 8.6 g
  • Protein: 28.8 g

View full nutritional breakdown of Pasta with Broccoli Rabe and Bolognese Sauce calories by ingredient
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Pasta with Broccoli Rabe and Bolognese Sauce

Submitted by: BLACKDOVE5

Introduction

http://www.weightwatchers.com/util/prt/rec
ipe.aspx?Type=1&RecipeID=121241
http://www.weightwatchers.com/util/prt/rec
ipe.aspx?Type=1&RecipeID=121241

Number of Servings: 6

Ingredients

    1 TBsp olive oil
    1 cup onion(s), chopped
    1 Tbsp minced garlic
    1 pound uncooked lean ground beef or turkey (calc w/turkey)
    1 1/2 tsp fennel seed
    3 can crushed tomatoes, fire-roasted recommended
    1/4 tsp table salt
    1/2 tsp crushed red pepper flakes
    1/2 tsp dried oregano
    12 oz uncooked whole-wheat pasta, penne rigate suggested
    1 pound broccoli, cut crosswise into 1 1/2-inch pieces

Directions

main meals
POINTS® Value: 7
Servings: 6
Preparation Time: 20 min
Cooking Time: 20 min
Level of Difficulty: Easy
Sauteed lean ground beef (or turkey) is flavored with fennel seeds, garlic, crushed red pepper flakes and fire-roasted tomatoes. It's then tossed with broccoli and pasta for a filling main meal.

Instructions
Bring a large pot of lightly salted water to a boil.


Meanwhile, to make sauce, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is translucent, about 6 minutes. Add beef/turkey and fennel seeds to skillet; cook, breaking up clumps with a wooden spoon, until browned, about 3 to 4 minutes.


Stir in tomatoes, salt, red pepper flakes and oregano; bring to a boil. Reduce heat to medium-low and simmer until slightly thickened, about 10 minutes.


While sauce simmers, add pasta to boiling water and cook according to package instructions, adding broccoli to pasta water 5 minutes before pasta will be done; cook until pasta and broccoli are tender.


Drain pasta and broccoli rabe; return to pot. Add sauce, and toss to mix and coat; transfer to a serving bowl. Yields about 1 1/2 cups per serving.
Notes
This recipe is also great with lean ground turkey instead of beef.

Not a broccoli rabe fan? Use regular broccoli instead.

Number of Servings: 6

Recipe submitted by SparkPeople user BLACKDOVE5.






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