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Whole-Wheat Fusilli with Beef Ragu

Source: © EatingWell Magazine
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Active Time:  30 Minutes
Total Time:  1 Hour
  6 servings, about 1 1/3 cups each
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.

Make Ahead Tip: Prepare through Step 3. Cover and refrigerate the sauce for up to 2 days or freeze for up to 3 months.
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 cups)
2 cloves  garlic, minced
1 28-ounce can  diced tomatoes (not drained)
1/2 cup  dry red wine
1-2 teaspoons  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)

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.
Whole-Wheat Fusilli with Beef Ragu Recipe at
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.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 01/01/2008
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Nutrition Facts per Serving
Yield:   6 servings, about 1 1/3 cups each
Calories: 318
Fat. Total: 3g
Protein: 17g
Carbohydrates, Total: 55g
Fat, Saturated: 1g
Fiber: 9g
Cholesterol: 23mg
Sodium: 213mg
% Cal. from Fat: 8%
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