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Whole-Wheat Fusilli with Beef Ragu
- Prep Time -
- Cook Time -
- Serves 6
Recipe Provided By: EatingWell.com
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1. Ingredients
- 8 ounces 90%-lean ground beef
- 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 cloves garlic, minced
- 1 (28 ounce) can diced tomatoes (not drained)
- 1/2 cup dry red wine
- 1 teaspoon fennel seeds, crushed
- Large pinch of crushed red pepper
- 1/4 teaspoon salt, or to taste
- 12 ounces whole-wheat fusilli or rotini
- 2 tablespoons chopped fresh parsley (optional)
- 6 tablespoons freshly grated Parmesan cheese (optional)
Nutrition Info
Per Serving
- Calories: 381 kcal
- Carbohydrates: 52 g
- Dietary Fiber: 5 g
- Fat: 9 g
- Protein: 20 g
- Sugars: 7 g
About: Nutrition Info 
Powered by: ESHA Nutrient Database
2. Cooking Directions
- Cook beef in a large skillet over medium-high heat, breaking it up with a wooden spoon, until browned, 4 to 5 minutes. Transfer to a strainer or colander and drain off fat.
- 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.
- 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.
- 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.
Yield: 6 servings
3. Still Hungry?
This chunky, full-bodied sauce is a good match for hearty whole-wheat pasta. We've augmented a little lean ground beef with mushrooms to get a rich, meaty sauce that has a minimum of saturated fat.
Notes:
Tip
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 Pasta cooked al dente has a lower glycemic index than overcooked pasta, and whole-wheat choices are lower than white.
Make Ahead Tip
To make ahead: Prepare through step 3. Cover and refrigerate the sauce for up to 2 days or freeze for up to 3 months.
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I'll make this again!!
Steve P - May 17, 2007 10:54:58 AM PSTTried this and it\'s delicious - I\'ll be making it many times again
3 of 3 found this review helpful.
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Slight Twist
willyj - January 5, 2009 12:06:16 PM PSTWife and I have been on Weight Watchers off and on for 3 years. Take this recipe, substitute extra lean ground turkey for the beef....and you have a great weight watcher recipe. 1 cup (cooked) of the pasta, with 1/2 cup of the sauce = 5 points. GREAT for lunches during the week too!!
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Amazing
Deedee H - February 15, 2009 12:54:43 PM PSTFeels a little gourmet, but it\\\'s so easy! The flavors blend very nicely. I especially like the fennel and red pepper flakes.
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Looks good, but...
- July 28, 2009 03:37:39 PM PSTHi,
The above recipe looks good, but being Italian and having had many years experience cooking many Italian dishes, I have a suggestion or two. I believe that true Italian dishes that have a base mainly consisting of beef and diced tomatoes would taste better without the carrots and celery. I would even omit the onions. The preparation instructions are excellent. That\\'s just how I would prepare this dish. The diced tomatoes that I would use would be Hunt\\'s "Fire Roasted" diced tomatoes in their 14.5 oz. can. I would use a pound of the best grade of chopped beef. And I would cook a pound of pasta. Any leftovers can be frozen and will taste good weeks later.
Be careful when chopping the parsley, just cut off the leaves. You don\\'t want stems in your sauce. A hint that I learned about cleaning veggies is this: get a small spray bottle (about $1.00 in most stores). Fill it with 3 parts water and 1 part "white" vinegar. (It has to be white vinegar). Spray your parsley and any other items with this mixture. Then rinse. The water/vinegar spray will destroy about 99% of any bacteria on your veggies. By the way, I\\'ve made this dish many times sans the carrots, celery and onions and it is a great fulfilling dish. You will enjoy it.
PS: Use the Parmesan cheese. It improves the overall taste.
Ciao,
John D0 of 1 found this review helpful.
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