August 28, 2015
This fast, one-dish hearty meal will satisfy a growing family, as well as the college student, with essential vitamins, minerals, protein, iron, fiber and energy to get through that next exam.
With a little planning your meal will be on the table in 30 minutes so you can focus on more important things, like studying.
While waiting for the pasta water to boil, start chopping the veggies. Then, as the pasta cooks, sauté the ground beef and veggies, add the sauce ingredients, simmer a few minutes, and voilà. By this time, the pasta should be ready. So give it a drain, toss it into the sauce, and plate your food.
Along with other vital trace vitamins and minerals, this meal provides 8 percent of the daily requirement for iron, 70 percent vitamin A, 28 percent vitamin C, and about 15 grams of protein, which all help to keep your cells, muscles, bones, skin, hair, nails and overall growing body in great shape.
Keep it healthy by choosing whole grain pasta, lean ground beef, and buying no-salt added tomato sauce and tomatoes. Worcestershire sauce has far less sodium than table salt and adds a nice depth of flavor to the dish. And a one cup serving has only 231 calories.
This recipe makes a lot, so unless your roommates raid the refrigerator, plan on reheating leftovers for another quick meal or two.
- 8 ounces, or 2 cups, whole grain pasta, cooked and drained per package directions
- 1 tablespoon canola or olive oil
- 1 lb. lean 90 percent ground beef
- 1 large green pepper (celery or zucchini can be used too)
- 1 to 2 carrots, peeled and sliced
- 1 medium onion, chopped
- ¼ teaspoon black pepper
- 2 cloves garlic, minced, or 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 2 tablespoons Worcestershire sauce
- 1 cup water or beef broth
- 2, 8 ounce cans no-salt added tomato sauce
- 1, 14.5 ounce can no-salt added diced tomatoes
- Parsley for garnish (optional)
- Start preparing the cooked pasta so it is ready when the sauce is done.
- Chop vegetables so they are ready to sauté when ground beef is done.
- Sauté ground beef in large skillet on medium heat, stirring frequently, until nicely browned, about 5 minutes. Drain and set aside.
- Wipe skillet with paper towel then add oil, green pepper, carrots and onion. Sauté about 5 minutes until soft.
- Add minced garlic and sauté another minute.
- Add black pepper, oregano, basil, Worcestershire sauce, water/broth, tomato sauce, diced tomatoes and drained beef to skillet. Simmer 5 minutes.
- Stir in pasta and serve. Garnish with parsley if desired.
Makes 9 cups.
Per one-cup serving: 231 calories; 6.7g total fat (2.0g saturated fat, 0.1g polyunsaturated fat, 1.1g monounsaturated fat); 128.3mg sodium; 31.1mg cholesterol; 29.1g carbohydrate; 5.6g fiber; 7.7g sugars; 15.2g protein; 128.9mg potassium.