Whole-Wheat Fusilli with Beef Ragu Recipe

Looking for an easy Whole-Wheat Fusilli with Beef Ragu recipe? Learn how to make Whole-Wheat Fusilli with Beef Ragu using healthy ingredients.


Submitted by papadave65

Makes 6 servings



This chunky, full-bodied sauce is a good match for hearty whole-wheat pasta. We've augmented a little leftover lamb with mushrooms to get a rich, meaty sauce that has a minimum of saturated fat.

Recipe Ingredients for Whole-Wheat Fusilli with Beef Ragu

8 ounces LAMB
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
28 ounce diced tomatoes, (not drained)
1/2 cup dry red wine
1 teaspoons fennel seeds, crushed
1 tbsp Sauce PEPPER FLAKES
12 ounces whole-wheat fusilli, or rotini
2 tablespoons chopped fresh parsley, (optional)
6 tablespoons freshly grated Parmesan cheese, (optional)

Recipe Directions for Whole-Wheat Fusilli with Beef Ragu

  1. 1

  2. Warm up lamb in a large skillet over medium-high heat, breaking it up with a wooden spoon, until browned, 2 to 3 minutes. Transfer to a strainer or colander and drain off fat.

  3. 2

  4. 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.

  5. 3

  6. 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.

  7. 4

  8. 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.

  9. Tips:

  10. 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

  11. Pasta cooked al dente has a lower glycemic index than overcooked pasta, and whole-wheat choices are lower than white.

Categories

Main Dish

Nutrition Facts
Serving Size 327.2g
Amount Per Serving
Calories
371
Calories from Fat
58
% Daily Value*
Total Fat
6.4g
10%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
38mg
13%
Sodium
211mg
9%
Potassium
719mg
21%
Total Carbohydrates
54.6g
18%
Dietary Fiber
5.1g
20%
Sugars
8.0g
Protein
22.5g
Vitamin A 93% Vitamin C 36%
Calcium 11% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • High in thiamin
  • Very high in vitamin A
  •   Bad points
  • Contains alcohol
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