Beef and Swiss Chard Mafalda with Roasted Red Pepper and Eggplant Sauce

Beef and Swiss Chard Mafalda with Roasted Red Pepper and Eggplant Sauce

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From: Diabetic Living Magazine

Mafalda pasta has a flat shape with ribbon-like edges. It's a good choice for pasta sauces like this one, made from eggplant and sweet peppers, which are roasted and then blended until smooth. Topped with thinly sliced beef and wilted Swiss chard, this is truly a satisfying meal.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 small eggplant, peeled and cut into 1-inch-thick chunks (about 3 cups)
  • 2 red sweet peppers, quartered and seeded
  • 2 tablespoons olive oil
  • 1⅛ teaspoons salt
  • ¼ teaspoon black pepper
  • 8 ounces dried mafalda pasta, broken into 2- to 3-inch-long pieces
  • ½ cup canned no-salt-added diced tomatoes, drained
  • ¼ cup dry red wine
  • ¼ cup water
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon snipped fresh thyme
  • 1 teaspoon snipped fresh rosemary
  • 1 pound boneless beef sirloin steak, about ¾-inch thick, trimmed of fat
  • 6 ounces cipollini onions, peeled and halved (see Tip)
  • 8 cups coarsely chopped Swiss chard
  • ⅛ teaspoon crushed red pepper
  • 6 tablespoons shredded Parmesan cheese (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 400°F. Line a 15x10x1-inch baking pan with foil. In a large bowl toss together eggplant, sweet peppers, 1 tablespoon of the olive oil, ½ teaspoon of the salt, and ⅛ teaspoon of the black pepper. Place vegetables in the prepared pan. Roast about 35 minutes or until sweet peppers are tender, stirring once. Let cool slightly. When cool enough to handle, peel skins from sweet peppers.
  2. Cook pasta according to package directions; drain. Set aside. For sauce, transfer eggplant-sweet pepper mixture to a food processor or blender. Add tomatoes, wine, water, balsamic vinegar, thyme, rosemary, and ½ teaspoon of the remaining salt. Cover; process or blend until smooth. If necessary, add additional water to sauce to reach a saucy consistency. Set aside.
  3. Meanwhile, sprinkle beef with the remaining ⅛ teaspoon salt and the remaining ⅛ teaspoon black pepper. In an extra-large nonstick skillet, heat 2 teaspoons of the remaining olive oil over medium heat. Add beef; cook 6 to 8 minutes or until medium rare (145°F), turning once. Remove beef from skillet; cover with foil and keep warm. Add the remaining 1 teaspoon oil and the onions to the skillet. Cook 6 to 8 minutes or until onions are golden brown. Add Swiss chard to skillet. Cook 5 to 7 minutes more or until Swiss chard is wilted and tender. Add the sauce and cooked pasta. Toss to combine. Heat through.
  4. Thinly slice beef; serve over pasta mixture. Sprinkle with crushed red pepper. If desired, sprinkle with Parmesan cheese.
  • Tip: To peel onions, place onions in boiling water 1 to 2 minutes to loosen skins. Using a small, sharp knife, carefully peel off and discard skins.

Nutrition information

  • Serving size: 1 cup pasta mixture and 2 ounces cooked beef
  • Per serving: 344 calories; 10 g fat(2 g sat); 5 g fiber; 40 g carbohydrates; 23 g protein; 184 mcg folate; 51 mg cholesterol; 8 g sugars; 4,306 IU vitamin A; 70 mg vitamin C; 58 mg calcium; 4 mg iron; 599 mg sodium; 744 mg potassium
  • Nutrition Bonus: Vitamin C (117% daily value), Vitamin A (86% dv), Folate (46% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 2 starch, 2 vegetable, 1 fat

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