Mediterranean Diet Macaroni with Meat Sauce
Indulge in the rich, wholesome flavors of this Mediterranean Diet Macaroni with Meat Sauce, a healthier twist on a classic comfort dish. Featuring nutrient-packed whole wheat macaroni, lean ground beef, and a medley of fresh vegetables like red bell pepper and zucchini, this recipe is a celebration of vibrant Mediterranean ingredients. The homemade sauce, simmered with fragrant oregano, basil, and a touch of cinnamon, offers a unique depth of flavor that sets it apart from your everyday pasta. Garnished with tangy feta cheese and fresh parsley, this dish is both satisfying and nourishing, making it perfect for a family dinner or meal prep. Packed with protein, fiber, and heart-healthy olive oil, this recipe embodies the essence of the Mediterranean diet while remaining easy to prepare in under an hour. Get ready to savor a guilt-free pasta night with this irresistible recipe!
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Recipe Information
Ingredients
- 250 grams whole wheat macaroni
- 2 tablespoons extra virgin olive oil
- 250 grams lean ground beef
- 1 whole medium onion
- 3 whole garlic cloves
- 1 whole red bell pepper
- 1 whole zucchini
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon ground cinnamon
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
- 50 grams feta cheese
Instructions
Fill a large pot with water, add a pinch of salt, and bring to a boil. Cook the whole wheat macaroni according to package instructions until al dente. Drain and set aside.
While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the ground beef and cook until browned, breaking it up with a wooden spoon. This should take about 5-7 minutes.
Chop the onion, garlic, red bell pepper, and zucchini. Add the chopped onion and garlic to the browned beef, and sauté for 3-4 minutes until the onion is translucent.
Add the bell pepper and zucchini to the skillet. Cook for another 5 minutes until the vegetables begin to soften.
Stir in the crushed tomatoes and tomato paste, mixing well to incorporate with the beef and vegetables.
Season the mixture with oregano, basil, ground cinnamon, salt, and pepper. Allow the sauce to simmer on low heat for about 25 minutes, stirring occasionally.
While the sauce simmers, wash and chop the fresh parsley.
Once the sauce is well thickened and fragrant, adjust seasoning to taste. Combine the cooked macaroni with the meat sauce, gently tossing to ensure the pasta is well coated.
Serve the macaroni with meat sauce on plates. Garnish with crumbled feta cheese and chopped fresh parsley before serving.
Nutrition Facts
Calories |
1944 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 65.5 g | 84% | |
| Saturated Fat | 20.1 g | 101% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 199 mg | 66% | |
| Sodium | 4316 mg | 188% | |
| Total Carbohydrate | 251.5 g | 91% | |
| Dietary Fiber | 37.7 g | 135% | |
| Total Sugars | 52.2 g | ||
| Protein | 101.5 g | 203% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 558 mg | 43% | |
| Iron | 22.2 mg | 123% | |
| Potassium | 3462 mg | 74% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
