Close
Prep Time:50 minsTotal Time:50 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:50 minsTotal Time:50 minsServings:4Yield:4 servings
Prep Time:50 mins
Prep Time:
50 mins
Total Time:50 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients6ouncesdried multi-grain or whole-grain penne pasta (2 cups)3cupssmall broccoli floretsOlive oil nonstick cooking spray1mediumonion, halved and thinly sliced12ouncesboneless beef sirloin steak, cut into thin bite-size strips2teaspoonsdried Italian seasoning, crushed¼teaspoonsalt¼teaspoonblack pepper4teaspoonsolive oil4clovesgarlic, very thinly sliced2cupscherry tomatoes, halved, or 2 cups chopped, cored fresh tomatoes2cupscoarsely chopped fresh spinach½cupfat-free half-and-half2ouncesParmesan cheese, shaved or coarsely shredded½cupcoarsely chopped fresh basil or 2 tablespoons snipped fresh oregano
Cook Mode(Keep screen awake)
Ingredients
6ouncesdried multi-grain or whole-grain penne pasta (2 cups)
3cupssmall broccoli florets
Olive oil nonstick cooking spray
1mediumonion, halved and thinly sliced
12ouncesboneless beef sirloin steak, cut into thin bite-size strips
2teaspoonsdried Italian seasoning, crushed
¼teaspoonsalt
¼teaspoonblack pepper
4teaspoonsolive oil
4clovesgarlic, very thinly sliced
2cupscherry tomatoes, halved, or 2 cups chopped, cored fresh tomatoes
2cupscoarsely chopped fresh spinach
½cupfat-free half-and-half
2ouncesParmesan cheese, shaved or coarsely shredded
½cupcoarsely chopped fresh basil or 2 tablespoons snipped fresh oregano
DirectionsIn a large pot, cook penne in a large amount of boiling, salted water according to package directions, adding the broccoli florets for the last 3 minutes of cooking. Before draining the pasta, remove and set aside 1/2 cup of the pasta cooking water. Drain pasta and broccoli and set aside.Meanwhile, coat a very large nonstick skillet with cooking spray; heat over medium heat. Add onion. Cook for 5 minutes or until tender, stirring occasionally. Transfer onion to a medium bowl and set aside.Place steak strips in a large bowl. Sprinkle with Italian seasoning, salt and pepper. Toss to coat. Add 2 teaspoons of the olive oil to the skillet used for cooking the onion. Heat over medium-high heat. Add the steak strips. Cook for 3 to 5 minutes or until steak strips are slightly pink in the centers, stirring frequently. Add cooked beef strips to the bowl with the onion.Add remaining 2 teaspoons olive oil to the same skillet and heat over medium heat. Add garlic; cook and stir for 10 to 20 seconds or until garlic is just starting to brown. Add tomatoes. Cook for 2 to 3 minutes or until tomatoes are softened. Using the back of a wooden spoon, mash tomatoes slightly.Add drained pasta and broccoli and the reserved pasta cooking water to the skillet with the tomatoes. Cook, uncovered, for 2 to 3 minutes or until heated through. Add the beef and onion mixture, the spinach and half-and-half. Cook and stir for 1 to 2 minutes or until heated through and sauce clings to pasta. Divide pasta mixture among four serving plates. Sprinkle with Parmesan cheese and fresh basil before serving.Originally appeared: Diabetic Living Magazine
Directions
In a large pot, cook penne in a large amount of boiling, salted water according to package directions, adding the broccoli florets for the last 3 minutes of cooking. Before draining the pasta, remove and set aside 1/2 cup of the pasta cooking water. Drain pasta and broccoli and set aside.Meanwhile, coat a very large nonstick skillet with cooking spray; heat over medium heat. Add onion. Cook for 5 minutes or until tender, stirring occasionally. Transfer onion to a medium bowl and set aside.Place steak strips in a large bowl. Sprinkle with Italian seasoning, salt and pepper. Toss to coat. Add 2 teaspoons of the olive oil to the skillet used for cooking the onion. Heat over medium-high heat. Add the steak strips. Cook for 3 to 5 minutes or until steak strips are slightly pink in the centers, stirring frequently. Add cooked beef strips to the bowl with the onion.Add remaining 2 teaspoons olive oil to the same skillet and heat over medium heat. Add garlic; cook and stir for 10 to 20 seconds or until garlic is just starting to brown. Add tomatoes. Cook for 2 to 3 minutes or until tomatoes are softened. Using the back of a wooden spoon, mash tomatoes slightly.Add drained pasta and broccoli and the reserved pasta cooking water to the skillet with the tomatoes. Cook, uncovered, for 2 to 3 minutes or until heated through. Add the beef and onion mixture, the spinach and half-and-half. Cook and stir for 1 to 2 minutes or until heated through and sauce clings to pasta. Divide pasta mixture among four serving plates. Sprinkle with Parmesan cheese and fresh basil before serving.
In a large pot, cook penne in a large amount of boiling, salted water according to package directions, adding the broccoli florets for the last 3 minutes of cooking. Before draining the pasta, remove and set aside 1/2 cup of the pasta cooking water. Drain pasta and broccoli and set aside.
Meanwhile, coat a very large nonstick skillet with cooking spray; heat over medium heat. Add onion. Cook for 5 minutes or until tender, stirring occasionally. Transfer onion to a medium bowl and set aside.
Place steak strips in a large bowl. Sprinkle with Italian seasoning, salt and pepper. Toss to coat. Add 2 teaspoons of the olive oil to the skillet used for cooking the onion. Heat over medium-high heat. Add the steak strips. Cook for 3 to 5 minutes or until steak strips are slightly pink in the centers, stirring frequently. Add cooked beef strips to the bowl with the onion.
Add remaining 2 teaspoons olive oil to the same skillet and heat over medium heat. Add garlic; cook and stir for 10 to 20 seconds or until garlic is just starting to brown. Add tomatoes. Cook for 2 to 3 minutes or until tomatoes are softened. Using the back of a wooden spoon, mash tomatoes slightly.
Add drained pasta and broccoli and the reserved pasta cooking water to the skillet with the tomatoes. Cook, uncovered, for 2 to 3 minutes or until heated through. Add the beef and onion mixture, the spinach and half-and-half. Cook and stir for 1 to 2 minutes or until heated through and sauce clings to pasta. Divide pasta mixture among four serving plates. Sprinkle with Parmesan cheese and fresh basil before serving.
Originally appeared: Diabetic Living Magazine
Rate ItPrint
Nutrition Facts(per serving)426Calories14gFat48gCarbs30gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
