Beef and Pasta Skillet Primavera
Lean ground beef, pasta and fresh vegetables come together in a quick and easy one-skillet meal.
This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber and choline.
1 pound ground beef (93% lean or leaner)
1 (14 to 14.5-ounce) can reduced-sodium beef broth
1 cup uncooked whole wheat or whole grain pasta
2 small zucchini and/or yellow squash, cut in half lengthwise, then crosswise into 1/2 inch slices
1 (14.5-ounce) can Italian-style diced tomatoes, drained
Freshly grated Parmesan cheese (optional)
- Heat large nonstick skillet over medium heat until hot. Add ground beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
- Stir in broth and pasta; bring to a boil. Reduce heat; cover and cook 7 to 11 minutes or until pasta is almost tender. Add squash and tomatoes; continue to cook 4 to 6 minutes or until pasta is tender and sauce is slightly thickened, stirring occasionally. Garnish with Parmesan cheese, if desired.
Makes 4 servings.
Test Kitchen Tips:
- Cooking times are for fresh or thoroughly thawed ground beef.
- Ground beef should be cooked to an internal temperature of 160°F (71.1°C).
- Color is not a reliable indicator of ground beef doneness.
Nutritional Information Per Serving (1/4 of recipe using 93% lean ground beef): 315 calories; 9 g fat (4 g saturated fat; 3 g monounsaturated fat); 78 mg cholesterol; 465 mg sodium; 28 g carbohydrate; 3.6 g fiber; 31 g protein; 8.8 mg niacin; 0.6 mg vitamin B6; 2.3 mcg vitamin B12; 4.4 mg iron; 18.2 mcg selenium; 6.9 mg zinc; 88.0 mg choline.
Nutritional Information Per Serving (1/4 of recipe using 96% lean ground beef): 265 calories; 4 g fat (2 g saturated fat; 0 g monounsaturated fat); 68 mg cholesterol; 561 mg sodium; 28 g carbohydrate; 3.3 g fiber; 28 g protein; 6.8 mg niacin; 0.5 mg vitamin B6; 2.1 mcg vitamin B12; 4.2 mg iron; 17.6 mcg selenium; 6.1 mg zinc; 85.7 mg choline.
Recipe and photograph courtesy of The Beef Checkoff.