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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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!