February is American Heart Month the American Heart Association stopped by with a heart healthy dish that is super simple to make. Registered dietitian Cindy Chan Phillips breaks down the recipe that you can prepare at home. This recipe is an excellent source of protein, niacin, vitamin B6, vitamin B12, iron, selenium and zinc; and a good source of fiber.
Total Recipe Time: 30 minutes
Preparation Time: 10 minutes Cooking Time: 20 minutes
1 pound Ground Beef (96% lean)
1 can (14-1/2 ounces) reduced-sodium beef broth
1 cup uncooked whole wheat pasta 2 zucchini or yellow squash, cut in half lengthwise, then crosswise into 1/2 inch slices (about 3 cups)
1 can (14-1/2 ounces) no salt added diced tomatoes
1-1/2 teaspoons Italian seasoning
1. Heat large nonstick skillet over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Pour off drippings.
2. Stir in broth, pasta, squash, tomatoes and Italian seasoning; bring to a boil. Reduce heat, cover and cook 9 to 11 minutes or until pasta and squash are almost tender and sauce is slightly thickened, stirring occasionally.
Makes 4 servings (1-1/2 cups beef and pasta mixture).
Cook's Tip: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of Ground Beef doneness.
Nutrition information per serving: 296 calories; 6 g fat (2.7 g saturated fat; 2.2 g monounsaturated fat); 76 mg cholesterol; 338 mg sodium; 28.2 g carbohydrate; 3.1 g fiber; 31.7 g protein; 8.1 mg niacin; 0.5 mg vitamin B6; 2.4 mcg vitamin B12; 5 mg iron; 18.4 mcg selenium; 7 mg zinc; 82.3 mg choline. Trans fat 0.2g; polyunsaturated fat 0.5g; potassium 614mg; added sugars 0g.