FETTUCCINE BOLOGNESE
Pasta with creamy meat sauce is something you would think would be off the menu when you are trying to eat healthy. Now you can welcome its satisfying goodness back into your life. My Bolognese is beefy and rich but better for you, thanks to lean beef amped up with meaty mushrooms, fresh herbs, tomatoes, and a touch of milk for creaminess.
Serves 4
Serving Size: 2 1/2 Cups
Ingredients
• 3/4 box (12 ounces) whole-wheat fettuccine
• 1 tablespoon olive oil
• 1 small onion finely chopped (about 1 cup)
• 1 medium carrot, finely chopped (about 1/2 cup)
• 2 stalks celery, finely chopped (about 1/2 cup)
• 8 ounces white mushrooms, finely chopped
• 3 cloves garlic, minced (about 1 tablespoon)
• 1 pound lean or extra-lean (90% lean or higher) ground beef
• 2 tablespoons chopped fresh thyme or 2 teaspoons dried
• Two 14.5-ounce cans no-salt-added diced tomatoes, with their juices
• 1/2 cup low-sodium chicken broth
• 1/4 cup fat-free evaporated milk or regular whole milk
• Salt and freshly ground black pepper to taste
• 1/4 cup freshly grated Parmesan cheese
Directions
Cook the fettuccine according to the package directions.
In the meantime, heat the oil in a large skillet over medium-high heat. Add the onion, carrot, and celery and cook, stirring a few times, until softened, about 5 minutes. Add the mushrooms and cook until the water they release has evaporated, another 5 to 7 minutes, stirring a few times. Add the garlic, ground beef, and thyme and cook until the meat is browned, breaking it up into small pieces as it cooks, about 5 minutes. Stir in the tomatoes and broth and cook until the sauce is thickened, about another 5 minutes. Stir in the milk and cook for 1 minute more. Season with salt and pepper.
When the pasta is done, drain it, put it back in the pasta pot, add the sauce, and stir the sauce and pasta together. Divide between 4 serving bowls, sprinkle with the Parmesan, and serve.
Eating Well Tip:
Evaporated milk is milk with 60% of its water removed. It is usually found canned and is free of added sodium or preservatives. Because it is thickened, it has a creamlike texture and can replace cream in many recipes. But because it has a high protein content, it should be added at the end of cooking and heated only slightly, or it will curdle.
Nutrition
Per Serving: Calories: 580; Total Fat: 11g (Mono: 5g, Poly: 1.5g, Sat: 3g); Protein: 42.5g; Carb: 82g; Fiber: 14.5g; Chol 62mg; Sodium: 265mg
Excellent Source Of: Copper, Fiber, Folate, Iron, Magnesium, Manganese, Niacin, Phosphorus, Protein, Riboflavin, Selenium, Thiamin, Vitamin B6, Vitamin Bl2, Vitamin C, Zinc
Good Source Of: Calcium, Molybdenum, Pantothenic Acid, Potassium, Vitamin D, Vitamin K
|
