Weeknight Dinner: Pasta With Meat Sauce
I’m not a big pasta lover (shocking!). There, I said it so we can move on! Maybe it’s because I like to eat very mindfully and when I ask myself “why” I am eating, it’s usually to give me energy and make the most nutrient-dense food choices.
This is the way I try to make most of my food choices…but enter having a toddler. Game changer! No longer can I make these super healthy kale dishes and think that is going to please my 2-year-old. I’m not saying he won’t eat kale, but I had to get more realistic.
A pasta dish. What kid doesn’t love pasta? Spaghetti, rotini, elbows - they love it! How could I make a pasta dish super nutrient-dense, and quick enough for a weeknight dinner?
To start, I use a bean-based or whole wheat pasta which is going to give you more protein and fiber and keep you fuller longer than a refined flour pasta. Next, I make a quick tomato sauce on the stove and add ground bison meat. Did you know bison meat is an excellent source of protein and iron, and fairly low in fat and calories? It is a splurge compared to the price of beef, but it’s one of those nutrition “return on investment foods” that is worth adding in now and then.
If you don’t have time for the tomato sauce step in this recipe, substitute a jarred tomato sauce. I like to use this one that contains extra veggies in the sauce, but use whatever favorite you enjoy. I like to add in some frozen spinach to increase the nutrient profile of this dinner.
Another weeknight dinner that comes together in 30 minutes - even when you opt to make the tomato sauce! Now I can eat my pasta and also feel good knowing this meal is super nutritious!
Weeknight Pasta With Meat Sauce
Makes 3 servings
Ingredients:
1 box of bean-based or whole wheat pasta (I like to use Banza chickpea pasta)
1 T olive oil
2 cloves of garlic, mined
8 ounces grape tomatoes, chopped
Handful or two of frozen spinach
1/2 pound ground bison meat
Herbs and spices
Or skip garlic and grape tomatoes if using jar tomato sauce
Directions:
Boil a large pot of water over medium-high heat. Cook pasta according to package directions.
Over medium heat, sauté minced garlic and chopped tomatoes in 1 T olive oil. You can either leave the tomatoes chunky or use a potato masher to puree.
Add in the bison meat and cook through.
Add in a handful of frozen spinach, herbs, and spices to taste.
If you are using a jar sauce - simply cook the bison meat in a pan over medium heat with 1 T olive oil, herbs and spices. Add in a handful of frozen spinach, and separately heat your tomato sauce in a pot over medium heat.
When your pasta is cooked, top with the tomato puree or jar sauce, and bison mixture. Top with parmesan cheese or nutritional yeast. Enjoy!
