Minced Beef sauce and pasta meal prep - the perfect nutritious lunch to get you through the day. We also added some pan fried broccoli to this bowl.
We’re back with more meal prep inspiration. This week we paired brown pasta with a delicious minced beef sauce and broccoli.
Brown pasta is a healthier alternative to white pasta because it is lower in calories, carbs and higher in fiber.
How to Make the Minced Beef Sauce and Pasta Meal Prep
- Blend 1 can of plummed tomatoes in a blender until smooth and set aside. Meanwhile chop ½ an onion, chop 1 garlic clove and heat a splash of vegetable oil in a medium sized saucepan.
- Add onions and garlic to the saucepan and allow them to caramelise. Add 200g of minced beef, season the minced beef with salt and pepper to taste and stir well until the minced meat is brown in colour.
- Meanwhile add 250g of brown pasta to a saucepan and add enough water to cover the pasta. Add a pinch of salt and bring to a boil. Lower the heat and leave to cook for 8-10 minutes.
- Pour the blended tomato mix into the saucepan and stir well. 1 tablespoon of tomato purée, season with salt and pepper to taste , add a pinch of dried basil and any other seasoning of your choice. Bring to a boil and leave to cook on a low/medium heat for 6-8 minutes. Add chopped parsley on top when serving (optional)
- Wash and chop 2 broccoli, chop ½ of an onion and heat a splash of olive oil in a pan. Add onions and cook on a medium heat for a minute. Add broccoli chunks and season with salt to taste, pepper to taste and a splash of lemon juice. Stir well and cook for 4-6 minutes.
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Minced Beef Sauce and Pasta Meal Prep
Minced Beef sauce and pasta meal prep - the perfect nutritious lunch to get you through the day. We also added some pan fried broccoli to this bowl.
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Servings: 5 people
Calories: 146kcal
Equipment
- 1 Saucepan
- 1 Blender
- 1 Cooking Pot
Ingredients
- 1 can of plummed tomatoes
- 1 onion chopped
- 1 garlic clove chopped
- a splash of vegetable oil
- 200 g of minced beef
- 1 tablespoon of tomato purée
- chopped parsley optional
- a pinch of dried basil
- 250g brown pasta
- 2 broccoli chopped
- a splash of lemon juice
- a splash of olive oil
Instructions
- Blend 1 can of plummed tomatoes in a blender until smooth and set aside. Meanwhile chop ½ an onion, chop 1 garlic clove and heat a splash of vegetable oil in a medium sized saucepan.
- Add onions and garlic to the saucepan and allow them to caramelise. Add 200g of minced beef, season the minced beef with salt and pepper to taste and stir well until the minced meat is brown in colour.
- Meanwhile add 250g of brown pasta to a saucepan and add enough water to cover the pasta. Add a pinch of salt and bring to a boil. Lower the heat and leave to cook for 8-10 minutes.
- Pour the blended tomato mix into the saucepan and stir well. 1 tablespoon of tomato purée, season with salt and pepper to taste , add a pinch of dried basil and any other seasoning of your choice. Bring to a boil and leave to cook on a low/medium heat for 6-8 minutes. Add chopped parsley on top when serving (optional)
- Wash and chop 2 broccoli, chop ½ of an onion and heat a splash of olive oil in a pan. Add onions and cook on a medium heat for a minute. Add broccoli chunks and season with salt to taste, pepper to taste and a splash of lemon juice. Stir well and cook for 4-6 minutes.
Notes
Batch: Feel free to half, double or triple the ingredients in this recipe to feed more or less people.
Nutrition
Serving: 174g | Calories: 146kcal | Carbohydrates: 17.89g | Protein: 12.59g | Fat: 3.23g | Saturated Fat: 0.854g | Polyunsaturated Fat: 0.469g | Monounsaturated Fat: 1.633g | Trans Fat: 0.136g | Cholesterol: 46mg | Sodium: 52mg | Potassium: 396mg | Fiber: 1.1g | Sugar: 1.42g | Vitamin A: 320IU | Vitamin C: 46.5mg | Calcium: 41mg | Iron: 2.02mg
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