PointsPlus Pasta with Broccoli Rabe and Bolognese Sauce Recipe

PointsPlus Pasta with Broccoli Rabe and Bolognese Sauce Recipe
Staff Writer
Pasta with Broccoli Rabe and Bolognese Sauce
WeightWatchers.com
Pasta with Broccoli Rabe and Bolognese Sauce

There are few dishes more comforting on a chilly evening than a big bowl of pasta with a hearty meat sauce and a glass of red. Broccoli rabe and whole-wheat pasta ensure that you’re getting your greens and fiber, too.

6
Servings
557
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3/8  teaspoons  salt
  • 2  teaspoons  olive oil
  • 1  cup  onion, chopped
  • 1  tablespoon  garlic, minced
  • 3/4  pounds  93-percent lean ground beef
  • 2 1/2  teaspoons  fennel seed
  • One 28-ounce can crushed tomatoes, preferably fire-roasted
  • 1/2  teaspoon  crushed red pepper flakes
  • 1/2  teaspoon  dried oregano
  • 12  ounces  whole-wheat pasta, preferably penne rigate
  • 1  pound  broccoli rabe, ends trimmed, cut into 1 ½-inch pieces

Directions

Bring a large pot water to boil over high heat and add 1/8 teaspoon of the salt.

Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the onion and garlic and cook, stirring frequently, until the onion is translucent, about 6 minutes. Add the beef and fennel seed and cook until browned, breaking up the meat with a wooden spoon, about 3-4 minutes.

Stir in the tomatoes, remaining salt, red pepper flakes, and oregano and bring to a boil. Reduce heat to medium-low and simmer until slightly thickened, about 10 minutes.

While the sauce is simmering, add the pasta to the boiling water and cook according to package instructions, adding the broccoli rabe 5 minutes before the pasta finishes cooking; cook until the pasta and broccoli rabe are tender.

Drain the pasta and broccoli rabe and return to the pot. Add the sauce and toss to mix and coat.

Nutritional Facts

Total Fat
23g
33%
Sugar
4g
4%
Saturated Fat
10g
42%
Cholesterol
109mg
36%
Carbohydrate, by difference
50g
38%
Protein
39g
85%
Vitamin A, RAE
4µg
1%
Vitamin B-12
3µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
109mg
11%
Choline, total
48mg
11%
Fiber, total dietary
7g
28%
Folate, total
77µg
19%
Iron, Fe
6mg
33%
Magnesium, Mg
119mg
37%
Manganese, Mn
2mg
100%
Niacin
15mg
100%
Pantothenic acid
2mg
40%
Phosphorus, P
497mg
71%
Selenium, Se
76µg
100%
Sodium, Na
201mg
13%
Water
113g
4%
Zinc, Zn
8mg
100%

Pasta Shopping Tip

Italian food is about simplicity and letting the ingredients shine. So make sure you get ingredients that are great quality and flavor. Farmers markets and specialty stores will have great produce and products. Just be sure to have some great olive oil.

Pasta Cooking Tip

Unlike other highly regarded cuisines, Italian cooking is usually simple to make with many dishes having only 4 to 8 ingredients.Italian cooks rely chiefly on the quality of the ingredients rather than on elaborate preparation.

Pasta Wine Pairing

Sweet chenin blanc, muscat, or amontillado sherry with nut-based desserts; sauternes or sweet German wines with pound cake, cheesecake, and other mildly sweet desserts; sweet chenin blanc or muscat or Alsatian vendange tardive (late harvest) wines with sweeter desserts; sweet chenin blanc or muscat or Alsatian vendange tardive (late harvest) wines, port, madeira, late-harvest zinfandel, or cabernet sauvignon or cabernet franc with chocolate desserts.