Whole-Wheat Fusilli with Beef Ragu
This chunky, full-bodied sauce is a good match for hearty whole-wheat pasta. We've augmented a little lean ground beef with mushrooms to get a rich, meaty sauce that has a minimum of saturated fat.
Prep Time:
30 mins
Total Time:
1 hr
Servings:
6 servings, about 1 1/3 cups each
Ingredients
-
8 ounces 90%-lean ground beef
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1 teaspoon extra-virgin olive oil
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2 medium carrots, chopped
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1 medium onion, chopped
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1 stalk celery, chopped
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6 ounces cremini, or baby bella mushrooms, wiped clean and coarsely chopped (2 cups)
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2 cloves garlic, minced
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1 28-ounce can diced tomatoes, (not drained)
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1/2 cup dry red wine
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1-2 teaspoons fennel seeds, crushed
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Large pinch of crushed red pepper
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1/4 teaspoon salt, or to taste
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12 ounces whole-wheat fusilli, or rotini
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2 tablespoons chopped fresh parsley, (optional)
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6 tablespoons freshly grated Parmesan cheese, (optional)
Directions
1.
Cook beef in a large skillet over medium-high heat, breaking it up with a wooden spoon, until browned, 4 to 5 minutes. Transfer to a strainer or colander and drain off fat.
2.
Heat oil in the skillet over medium-high heat. Add carrots, onion and celery; cook, stirring occasionally, until the onion softens and begins to brown, 4 to 5 minutes. Add mushrooms and garlic; reduce heat to medium and cook, stirring occasionally, until the mushrooms begin to soften, 3 to 4 minutes.
3.
Add tomatoes and mash with a potato masher. Add wine, fennel seeds, crushed red pepper, salt and the meat; bring to a simmer. Reduce heat to low; cover and cook, stirring occasionally, until the sauce is slightly thickened and the flavors have developed, about 30 minutes.
4.
Meanwhile, bring a large pot of lightly salted water to a boil. Cook pasta until just tender, 9 to 11 minutes or according to package directions. Drain and toss with the sauce. Sprinkle with parsley, if desired. Pass Parmesan separately, if using.
Tips:
If you're only serving 2 or 3 people, toss half the sauce with 6 ounces cooked pasta; freeze the remaining sauce. If you're serving more than 6 or are just feeling industrious, you can easily double the sauce recipe
Pasta cooked al dente has a lower glycemic index than overcooked pasta, and whole-wheat choices are lower than white.
MAKE AHEAD TIP: Prepare through Step 3. Cover and refrigerate the sauce for up to 2 days or freeze for up to 3 months.
Nutrition information
Calories 318, Total Fat 3 g, Saturated Fat 1 g, Monounsaturated Fat 1 g, Cholesterol 23 mg, Sodium 213 mg, Carbohydrate 55 g, Fiber 9 g, Protein 17 g, Potassium 418 mg. Daily Values: Vitamin A 60%. Exchanges: Starch 3,Vegetable 1,Lean Meat 1.
Percent Daily Values are based on a 2,000 calorie diet
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