Pasta with Broccoli Rabe and Bolognese Sauce
- Minutes to Prepare:
- Minutes to Cook:
- 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
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.
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.
Nutritional Info 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
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