Smarter Pasta with Quick Bolognese Sauce
Smarter Pasta with Quick Bolognese Sauce - The hearty meat sauce makes the dish simply delicious. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Low-fat beef scores with plenty of zinc and iron and, compared to pork, supplies less arachidonic acid, which increases inflammation.
If you want to further enhance the dish, before serving, sprinkle the pasta with arugula, pine nuts, and parmesan.
(Percentage of daily recommendation)
| Calorie | 775 cal. | (37 %) | ||
| Protein | 42 g | (43 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 91 g | (61 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 12.8 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.9 mg | (116 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 5.5 μg | (183 %) | ||
| Vitamin C | 7 mg | (7 %) | ||
| Potassium | 849 mg | (21 %) | ||
| Calcium | 44 mg | (4 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 6.7 mg | (84 %) | ||
| Saturated fatty acids | 9.1 g | |||
| Uric acid | 165 mg | |||
| Cholesterol | 75 mg |
Ingredients
- Ingredients
- ⅔ cup onions
- 1 garlic clove
- 1 carrot
- 1 Tbsp olive oil
- 9 ozs Ground beef
- 2 Tbsps Tomato paste
- salt
- freshly ground pepper
- 1 tsp herbes de Provence
- 7 ozs Beef broth
- 8 ozs Whole Grain Pasta
- 2 tsps parsley
Kitchen utensils
Preparation steps
Peel onions and garlic and cut into small dice. Wash and grate the carrot. Heat oil in a pan, add onions, garlic, carrot, and meat, and fry over high heat for 5-8 minutes. Add tomato paste and fry briefly.
Season with salt, pepper, and herbs of Provence. Pour in the stock and let it simmer at low heat for about ten minutes.
Cook the pasta according to the package instructions in plenty of boiling salted water until al dente, drain in a sieve and leave to drain.
Meanwhile, wash parsley, shake dry and chop leaves. Serve the pasta sprinkled with the sauce and parsley.
