Quick Pasta Bolognese

From EatingWell:  January/February 2013

4 servings                                    

Active Time: 30 minutes           Total Time: 40 minutes

 

Ingredients

• 1 tablespoon extra-virgin olive oil
• 1 medium onion, finely chopped
• 2 medium carrots, finely chopped
• 2 medium stalks celery, finely chopped
• 3 cloves garlic, minced
• 8 ounces whole-wheat rigatoni or penne (about 3 cups)
• 8 ounces lean (93% or leaner) ground beef
• 1/3 cup dry red wine (can substitute beef stock)
• 1 14-ounce can petite diced tomatoes
• 2 tablespoons tomato paste
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper

Preparation

1. Heat oil in a large nonstick skillet over medium heat. Add onion, carrots, celery and garlic; cook, stirring occasionally, until just tender, 6 to 8 minutes.
2. Meanwhile, bring a large pot of water to a boil. Add pasta and cook according to package directions. Drain.
3. Add beef to the vegetables and cook, breaking up with a wooden spoon, until cooked through, 3 to 4 minutes. Increase heat to medium-high, add wine and cook until almost evaporated, 1 to 1 1/2 minutes. Stir in tomatoes, tomato paste and nutmeg; reduce heat to medium-low, cover and simmer, stirring occasionally, for 10 minutes. Remove from the heat and stir in salt and pepper. Serve the pasta with the sauce.

Per serving: 414 calories; 10 g fat ( 3 g sat , 5 g mono ); 43 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 26 g protein; 7 g fiber; 522 mg sodium; 709 mg potassium.

Nutrition Bonus: Vitamin A (118% daily value), Vitamin C (39% dv), Zinc (33% dv), Iron (24% dv), Potassium (21% dv), Magnesium (19% dv).

Carbohydrate Servings: 3 1/2

Exchanges: 2 1/2 starch, 2 1/2 vegetable, 2 lean meat, 1/2 fat

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If you like to utilize natural health remedies as much as we do….Stay tuned….we will be having a herbal class by Lori Cameron on Simple Home Remedies! Lori is a Master Herbalist and will have some great information to share! We will be announcing the date of her class soon!

 

Oblander Chiropractic, 3307 Grand Avenue, Ste. 101,  Billings, MT 59102

Phone: 406-652-3553

For more healthy recipes go to our website at www.oblanderchiropractic.com!