Beef and broccoli pasta bake
What’s more warming than a pasta bake? This delicious beef and broccoli pasta bake recipe is high in calcium, fibre, iron and protein and is packed full of vegetables making it a healthy lunch or dinner option for the family.
Serves: 4
Time to make: 35 mins
Total cost: $26.60 / $6.65 per serve
(at time of publication)
Ingredients
- 1 medium capsicum
- 1 tablespoon olive oil
- 1 medium red onion, finely chopped
- 2 cloves garlic, finely chopped
- 400g lean beef mince
- 600g vine-ripened tomatoes, coarsely chopped
- 400g can no-added-salt chopped tomatoes
- 250g wholemeal penne
- 2 cups broccoli florets or 1 bunch broccolini, chopped
- ⅓ cup grated parmesan, plus 2 tablespoons shaved parmesan, to serve
- 3 cups mixed salad leaves
- 1 Lebanese cucumber, halved, sliced
- 1 ½ tablespoons balsamic vinegar
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Instructions
- Thinly slice half the capsicum. Set aside for salad. Finely chop remaining half. In a large saucepan, heat olive oil over high. Sauté onion, garlic and chopped capsicum, stirring, for 5 minutes, or until softened.
- Add beef and cook, stirring, for 5 minutes, or until browned. Add all tomatoes and bring to the boil. Reduce heat to low and simmer for 10 minutes, or until sauce thickens and tomatoes break down.
- Meanwhile, in a pot of boiling water, cook pasta until al dente. Add broccoli for last minute of cooking time. Drain. Stir pasta and broccoli into tomato sauce. Lightly grease an 8-cup-capacity baking dish. Add pasta-broccoli mixture.
- Preheat grill. Sprinkle pasta bake with grated parmesan. Grill for 5-10 minutes, or until cheese is golden.
- Meanwhile, combine salad ingredients with shaved parmesan and vinegar. Serve pasta with salad.
Variations
Make it gluten free: Use gluten-free pasta.
Nutrition Info (per serve)
-
Calories 530cal
-
Kilojoules 2220kJ
-
Protein 38g
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Total fat 15g
-
–Saturated fat 5g
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Carbohydrates 55g
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–Sugars 14g
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Dietary fibre 13g
-
Sodium 160mg
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Calcium 250mg
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Iron 6mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
