Macarrão à Bolonhesa

Macarrão à Bolonhesa is a high-protein Brazilian pasta dish featuring a rich and savory meat sauce that is both hearty and satisfying. This dish is perfect for a comforting meal that packs a nutritious punch.

Ingredients

• Whole wheat spaghetti - 150 grams
• Ground beef (lean) - 200 grams
• Olive oil - 1 tablespoon
• Onion (finely chopped) - 1 medium
• Garlic (minced) - 2 cloves
• Carrot (finely diced) - 1 medium
• Celery (finely diced) - 1 stalk
• Canned crushed tomatoes - 400 grams
• Tomato paste - 2 tablespoons
• Dried oregano - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Parmesan cheese (grated) - 30 grams
• Fresh basil leaves (for garnish) - a handful

Steps

1. Cook the whole wheat spaghetti according to package instructions until al dente. Drain and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
3. Add the minced garlic, diced carrot, and diced celery to the skillet. Cook for another 3-4 minutes until the vegetables are softened.
4. Increase the heat to medium-high and add the ground beef to the skillet. Cook until browned, breaking it apart with a wooden spoon, about 5-7 minutes.
5. Stir in the canned crushed tomatoes, tomato paste, dried oregano, salt, and black pepper. Bring the sauce to a simmer and let it cook for 10-15 minutes, stirring occasionally.
6. Once the sauce has thickened, combine it with the cooked spaghetti in the skillet, tossing everything together until well mixed.
7. Serve the pasta hot, topped with grated Parmesan cheese and garnished with fresh basil leaves.

Nutrition

• Calories: 550
• Protein: 35 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 6 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High in protein, which supports muscle repair and growth.
• Contains whole grains for added fiber, promoting digestive health.

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