PointsPlus Pasta with Broccoli Rabe and Bolognese Sauce

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

Pasta with Broccoli Rabe and Bolognese Sauce

Here's a complete, well-balanced meal all on one plate: protein, carbs, greens, and fiber all packed into one dish. This recipe is also great with lean ground turkey instead of beef. Not a broccoli rabe fan? Use regular broccoli instead.

6
Servings
513
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3/8 teaspoons salt
  • 2 teaspoons olive oil
  • 1 cup chopped onion
  • 1 tablespoon minced garlic
  • 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 cooked broccoli rabe, trimmed, cut into 1 ½-inch pieces

Directions

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

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 to the skillet. 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.

Meanwhile, add the pasta to the boiling water and cook according to package directions, adding the broccoli rabe to the pasta water 5 minutes before pasta will be done. 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 combine.

Nutritional Facts

Total Fat
13g
19%
Sugar
4g
4%
Saturated Fat
6g
25%
Cholesterol
125mg
42%
Carbohydrate, by difference
50g
38%
Protein
50g
100%
Vitamin A, RAE
4µg
1%
Vitamin B-12
4µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
5µg
6%
Calcium, Ca
111mg
11%
Choline, total
115mg
27%
Fiber, total dietary
7g
28%
Folate, total
68µg
17%
Iron, Fe
7mg
39%
Magnesium, Mg
119mg
37%
Manganese, Mn
2mg
100%
Niacin
15mg
100%
Pantothenic acid
1mg
20%
Phosphorus, P
559mg
80%
Riboflavin
1mg
91%
Selenium, Se
85µg
100%
Sodium, Na
227mg
15%
Water
112g
4%
Zinc, Zn
11mg
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.