🔢 Approx. Nutrition (per serving, 4 servings)
- Calories: ~520
- Protein: 45–55g
- Carbs: 45g
- Fat: 18g
(Varies depending on pasta choice and leanness of beef.)
🛒 Ingredients
Pasta
- 12 oz high-protein spaghetti (chickpea, lentil, or protein-enriched wheat)
Meat Sauce
- 1 lb lean ground beef (90–95% lean)
- 1 tbsp olive oil
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 small carrot, finely grated (traditional Italian sweetness)
- ½ cup finely diced celery
- ½ cup dry red wine (optional but authentic)
- 1 (28 oz) can crushed tomatoes
- 2 tbsp tomato paste
- ½ cup low-sodium beef broth
- ½ tsp dried oregano
- ½ tsp dried basil
- Salt & black pepper to taste
- Pinch red pepper flakes (optional)
Finish
- ¼–½ cup freshly grated Parmesan
- Fresh basil or parsley
👩🍳 Instructions
- Build the base (soffritto).
Heat olive oil over medium heat. Add onion, carrot, and celery. Cook 5–7 minutes until soft and slightly golden. - Brown the beef properly.
Add ground beef. Break it apart and cook until browned and slightly caramelized. Don’t rush this step — it builds flavor. - Deglaze.
Add garlic, cook 30 seconds. Pour in red wine and simmer 2–3 minutes until reduced. - Simmer low and slow.
Stir in crushed tomatoes, tomato paste, broth, and seasonings.
Reduce heat to low and simmer uncovered 25–40 minutes, stirring occasionally. The sauce should thicken and deepen in flavor. - Cook pasta.
Boil pasta in salted water until al dente. Reserve ½ cup pasta water. - Combine.
Toss pasta with sauce, adding a splash of pasta water if needed for silkiness. - Finish.
Top with freshly grated Parmesan and basil.
💪 How to Boost Protein Even More
- Use chickpea or lentil pasta (adds 12–20g protein).
- Stir ½ cup low-fat ricotta into the sauce at the end (extra creaminess + protein).
- Use 93–95% lean beef.
- Add ½ cup blended cottage cheese into sauce for hidden protein boost.
- Serve with a side of high-protein garlic yogurt dip.
