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.
- 8 ounces 90%-lean ground beef
- 1 teaspoon extra-virgin olive oil
- 2 medium carrots, chopped
- 1 medium onion, chopped
- 1 stalk celery, chopped
- 6 ounces cremini, or baby bella mushrooms, wiped clean and coarsely chopped (2 cups)
- 2 cloves garlic, minced
- 1 28-ounce can diced tomatoes, (not drained)
- 1/2 cup dry red wine
- 1-2 teaspoons fennel seeds, crushed
- Large pinch of crushed red pepper
- 1/4 teaspoon salt, or to taste
- 12 ounces whole-wheat fusilli, or rotini
- 2 tablespoons chopped fresh parsley, (optional)
- 6 tablespoons freshly grated Parmesan cheese, (optional)
- 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.
- 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.
- 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.
- 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 & Notes
- Make Ahead Tip: Prepare through Step 3. Cover and refrigerate the sauce for up to 2 days or freeze for up to 3 months.
- 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.
Per serving: 318 calories; 3 g fat (1 g sat, 1 g mono); 23 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 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).
Carbohydrate Servings: 3
Exchanges: 3 starch, 1 vegetable, 1 lean protein
More From EatingWell
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Total Time
- More than 1 hour
- Main Ingredient
- Ease of Preparation