PointsPlus Pasta with Broccoli Rabe and Bolognese Sauce Recipe

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

Ready in
40 m
6
Servings
399
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.

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.

Nutritional Facts

Total Fat
9g
14%
Sugar
9g
N/A
Saturated Fat
3g
14%
Cholesterol
37mg
12%
Protein
24g
48%
Carbs
58g
19%
Vitamin A
119µg
13%
Vitamin B12
1µg
21%
Vitamin B6
0.7mg
33.8%
Vitamin C
30mg
50%
Vitamin E
3mg
17%
Vitamin K
179µg
100%
Calcium
166mg
17%
Fiber
7g
29%
Folate (food)
99µg
N/A
Folate equivalent (total)
99µg
25%
Iron
6mg
31%
Magnesium
91mg
23%
Monounsaturated
4g
N/A
Niacin (B3)
6mg
32%
Phosphorus
324mg
46%
Polyunsaturated
1g
N/A
Potassium
907mg
26%
Riboflavin (B2)
0.3mg
17.6%
Sodium
459mg
19%
Thiamin (B1)
0.3mg
21%
Trans
0.3g
N/A
Zinc
5mg
30%

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