Mediterranean Diet Penne with Meat Sauce
Transform your weeknight dinner with this vibrant and hearty Mediterranean Diet Penne with Meat Sauce. Packed with wholesome ingredients like whole wheat penne, lean ground beef, fresh spinach, and a medley of colorful vegetables, this dish is both nutritious and indulgent. The rich tomato-based sauce is infused with Mediterranean flavors thanks to aromatic garlic, dried oregano, basil, and a touch of creamy feta cheese. Quick to prepare and simmered to perfection, this recipe combines the health benefits of the Mediterranean diet with the comforting familiarity of a classic pasta dish. Ideal for family meals, the penne is topped with a sprinkle of fresh parsley for a bright, herby finish. Perfectly satisfying and easy to make, this is one pasta recipe you’ll want to add to your healthy cooking rotation!
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Recipe Information
Ingredients
- 12 oz whole wheat penne pasta
- 2 tbsp olive oil
- 1 medium, diced onion
- 4 cloves, minced garlic
- 1 lb lean ground beef
- 28 oz canned crushed tomatoes
- 2 tbsp tomato paste
- 1 medium, diced red bell pepper
- 1 medium, chopped zucchini
- 2 tsp dried oregano
- 2 tsp dried basil
- 0.5 tsp ground black pepper
- 1 tsp sea salt
- 3 cups fresh spinach
- 4 oz feta cheese
- 0.25 cup, chopped fresh parsley
Instructions
Bring a large pot of salted water to a boil. Add the whole wheat penne pasta and cook according to package instructions until al dente. Drain and set aside.
In a large skillet or saucepan, heat olive oil over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent.
Stir in the minced garlic and cook for an additional 1 minute, being careful not to let it burn.
Add the lean ground beef to the pan, breaking it apart with a spatula. Cook until browned, about 5-7 minutes, ensuring no pink remains.
Add the crushed tomatoes, tomato paste, diced red bell pepper, and chopped zucchini to the beef. Stir well to combine.
Season the sauce with dried oregano, dried basil, ground black pepper, and sea salt. Mix thoroughly.
Lower the heat to a simmer and cover the sauce. Let it cook for about 25 minutes, stirring occasionally, until the vegetables are tender and flavors meld together.
Stir in the fresh spinach and cook for an additional 2 minutes until wilted.
Serve the cooked penne pasta topped with the meat sauce.
Garnish with crumbled feta cheese and chopped fresh parsley before serving.
Nutrition Facts
Calories |
2907 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 94.3 g | 121% | |
| Saturated Fat | 33.9 g | 169% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 382 mg | 127% | |
| Sodium | 6887 mg | 299% | |
| Total Carbohydrate | 346.4 g | 126% | |
| Dietary Fiber | 49.0 g | 175% | |
| Total Sugars | 74.4 g | ||
| Protein | 172.0 g | 344% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 1132 mg | 87% | |
| Iron | 37.0 mg | 206% | |
| Potassium | 5647 mg | 120% | |
*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.
