| This week's feature: Whole-Wheat Fusilli with Beef Ragu rined Pork Chops with Spicy Chutney Barbecue Sauce |
Yield: 6 servings, about 1 1/3
cups each
INGREDIENTS:
1. 8 ounces 90%-lean ground
beef
2. 1 teaspoon extra-virgin olive oil
3. 2 medium carrots, chopped
4. 1 medium onion, chopped
5. 1 stalk celery, chopped
6. 6 ounces cremini or baby bella
mushrooms, wiped clean and
coarsely chopped (2 cups)
7. 2 cloves garlic, minced
8. 1 28-ounce can diced
tomatoes (not drained)
9. 1/2 cup dry red wine
10. 1-2 teaspoons fennel seeds,
crushed
11. Large pinch of crushed red
pepper
12. 1/4 teaspoon salt, or to taste
13. 12 ounces whole-wheat fusilli
or rotini
14. 2 tablespoons chopped fresh
parsley (optional)
15. 6 tablespoons freshly grated
Parmesan cheese (optional)
cups each
INGREDIENTS:
1. 8 ounces 90%-lean ground
beef
2. 1 teaspoon extra-virgin olive oil
3. 2 medium carrots, chopped
4. 1 medium onion, chopped
5. 1 stalk celery, chopped
6. 6 ounces cremini or baby bella
mushrooms, wiped clean and
coarsely chopped (2 cups)
7. 2 cloves garlic, minced
8. 1 28-ounce can diced
tomatoes (not drained)
9. 1/2 cup dry red wine
10. 1-2 teaspoons fennel seeds,
crushed
11. Large pinch of crushed red
pepper
12. 1/4 teaspoon salt, or to taste
13. 12 ounces whole-wheat fusilli
or rotini
14. 2 tablespoons chopped fresh
parsley (optional)
15. 6 tablespoons freshly grated
Parmesan cheese (optional)
| 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. |
| Recipe Steps: Recipe Tips & Notes: 1. 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 2. Pasta cooked al dente has a lower glycemic index than overcooked pasta, and whole-wheat choices are lower than white. Recipe Nutrition: Per serving: 318 calories; 3 g fat (1 g saturated fat, 1 g mono unsaturated fat); 23 mg cholesterol; 55 g carbohydrates; 17 g protein; 9 g fiber; 213 mg sodium; 418 mg potassium Nutrition Bonus: Vitamin A (60% daily value), Fiber (36% dv), Potassium (21% dv). 3 Carbohydrate Servings Exchanges: 3 starch, 1 vegetable, 1 lean protein Special Health Consideration(s): Low Sat Fat − Low Calorie − Healthy Weight − High Fiber − Heart Healthy − Low Sodium |
