Rigatoni with Beef & Eggplant Ragu

JasiBella

NUTRITION PROFILE:
High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | High Potassium | Heart Healthy

With a rich, hearty sauce full of bold flavors, this sophisticated pasta is elegant enough for company, but easy enough to make after work. Make it a Meal: an arugula and black olive salad tossed with red-wine vinaigrette complements this dish well.

Makes 4 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

8 ounces whole-wheat rigatoni or penne
1/2 pound 92%-lean ground beef
4 cloves garlic, chopped
1/2 teaspoon fennel seed
3 cups diced eggplant (about 1/2 medium)
2 teaspoons extra-virgin olive oil
2 8-ounce cans no-salt-added tomato sauce
1 cup red wine
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 teaspoons pine nuts, toasted
1/2 cup crumbled feta (optional)

1. Bring a large pot of water to a boil. Cook pasta according to package directions.
2. Meanwhile, cook beef, garlic and fennel seeds in a large nonstick skillet over medium heat, until the beef is browned, about 3 minutes. Add eggplant and oil; cook, stirring occasionally, until the eggplant browns, about 5 minutes. Add tomato sauce and wine; cook, stirring occasionally, until the sauce thickens, about 10 minutes. Stir in oregano, salt and pepper.
3. Drain the pasta; serve topped with the sauce and sprinkled with pine nuts and feta, if using.

NUTRITION INFORMATION: Per serving: 394 calories; 7 g fat (1 g sat, 3 g mono); 30 mg cholesterol; 56 g carbohydrate; 22 g protein; 11 g fiber; 345 mg sodium; 735 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Zinc (26% dv), Vitamin A (25% dv), Potassium (21% dv), Iron (20% dv).
3 Carbohydrate Servings
Exchanges: 3 starch, 2 vegetable, 2 very lean meat, 1 fat

TIP: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

MAKE AHEAD TIP: Prepare the sauce (Step 2); cover and refrigerate for up to 2 days.

JasiBella

NUTRITION PROFILE:
High Fiber | Low Sodium | Low Cholesterol | Low Sat Fat | High Potassium | Heart Healthy

With a rich, hearty sauce full of bold flavors, this sophisticated pasta is elegant enough for company, but easy enough to make after work. Make it a Meal: an arugula and black olive salad tossed with red-wine vinaigrette complements this dish well.

Makes 4 servings

ACTIVE TIME: 25 minutes

TOTAL TIME: 35 minutes

EASE OF PREPARATION: Easy

8 ounces whole-wheat rigatoni or penne
1/2 pound 92%-lean ground beef
4 cloves garlic, chopped
1/2 teaspoon fennel seed
3 cups diced eggplant (about 1/2 medium)
2 teaspoons extra-virgin olive oil
2 8-ounce cans no-salt-added tomato sauce
1 cup red wine
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1/2 teaspoon salt
1/2 teaspoon freshly ground pepper
2 teaspoons pine nuts, toasted
1/2 cup crumbled feta (optional)

1. Bring a large pot of water to a boil. Cook pasta according to package directions.
2. Meanwhile, cook beef, garlic and fennel seeds in a large nonstick skillet over medium heat, until the beef is browned, about 3 minutes. Add eggplant and oil; cook, stirring occasionally, until the eggplant browns, about 5 minutes. Add tomato sauce and wine; cook, stirring occasionally, until the sauce thickens, about 10 minutes. Stir in oregano, salt and pepper.
3. Drain the pasta; serve topped with the sauce and sprinkled with pine nuts and feta, if using.

NUTRITION INFORMATION: Per serving: 394 calories; 7 g fat (1 g sat, 3 g mono); 30 mg cholesterol; 56 g carbohydrate; 22 g protein; 11 g fiber; 345 mg sodium; 735 mg potassium.
Nutrition bonus: Vitamin C (30% daily value), Zinc (26% dv), Vitamin A (25% dv), Potassium (21% dv), Iron (20% dv).
3 Carbohydrate Servings
Exchanges: 3 starch, 2 vegetable, 2 very lean meat, 1 fat

TIP: To toast pine nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

MAKE AHEAD TIP: Prepare the sauce (Step 2); cover and refrigerate for up to 2 days.