Hearty Whole Wheat Pasta Bolognese

Using whole wheat pasta and lean ground beef boosts the fiber and protein content of this comforting Italian classic.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tablespoon vegetable oil · 100 kcal in the whole recipe
• 1 carrot, diced into 1/4-inch pieces · 20 kcal in the whole recipe
• 1 celery stalk, diced into 1/4-inch pieces · 4 kcal in the whole recipe
• 1 yellow onion, chopped into 1/4 inch pieces · 35 kcal in the whole recipe
• 3/4 pound lean ground beef (80-85% lean) · 718 kcal in the whole recipe
• 1 cup water
• 29 ounces no salt added crushed or diced tomatoes (with liquid) · 286 kcal in the whole recipe
• 1/4 cup no salt added tomato paste · 54 kcal in the whole recipe
• 1 cup 2% milk · 87 kcal in the whole recipe
• 8 ounces whole wheat pasta · 647 kcal in the whole recipe
• 1/4 cup grated Parmesan cheese · 85 kcal in the whole recipe

Method

1. Heat the vegetable oil in a large skillet over medium heat. Sauté the diced carrot, celery, and onion for about 10 minutes, stirring occasionally, until they start to brown.

   

2. Increase the heat to high. Pinch the ground beef into small chunks and add them to the skillet, stirring well and breaking the meat apart for 10 minutes until it is no longer raw.

   

3. Stir in the water, canned tomatoes, and tomato paste. Cook for about 10 minutes until the sauce begins to thicken, then slowly stir in the milk a little at a time.

   

4. Reduce the heat to low and simmer the sauce gently for 45 minutes until all the liquid has been absorbed and the flavors meld.

   

5. While the sauce simmers, boil the whole wheat pasta in a large pot of water for about 12 minutes until tender, then drain.

   

6. Divide the cooked pasta into bowls, top each with a generous ladle of the Bolognese sauce, sprinkle with Parmesan cheese, and serve immediately.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.