Whole-Wheat Fusilli with Beef Ragu (Printer-Friendly Version) | Eating Well
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Whole-Wheat Fusilli with Beef Ragu

http://www.eatingwell.com/recipes/whole_wheat_fusilli_with_beef_ragu.html

From EatingWell:  Spring 2004, The Essential EatingWell Cookbook (2004)

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.

6 servings, about 1 1/3 cups each | Active Time: 30 minutes | Total Time: 1 hour

Ingredients

Preparation

  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.

Nutrition

Per serving : 318 Calories; 3 g Fat; 1 g Sat; 1 g Mono; 23 mg Cholesterol; 55 g Carbohydrates; 17 g Protein; 9 g Fiber; 213 mg Sodium; 418 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 1 lean protein

Tips & Notes