Weight Watchers-Friendly Pasta and Ground Beef
Ingredients:

For the Pasta:

  • 3 cups of whole wheat or high-fiber pasta shells (uncooked)
    • Points: 9 points for 3 cups (about 3 points per cup, cooked)
    • Nutritional Benefits: Whole wheat or high-fiber pasta is rich in fiber, which aids in digestion and helps keep you fuller for longer.

For the Ground Beef Mixture:

  • 1 pound ground beef (93% lean)
    • Points: 12 points
    • Nutritional Benefits: Lean ground beef is a good source of protein and iron with lower fat content, making it a healthier choice.
  • 1 small onion, finely chopped
    • Points: 0 points
    • Nutritional Benefits: Onions are low in calories and rich in vitamins and antioxidants, which can help boost your immune system.
  • 2 garlic cloves, minced
    • Points: 0 points
    • Nutritional Benefits: Garlic is known for its immune-boosting properties and can add a lot of flavor with very few calories.

Additional Ingredients:

  • 1 can (14.5 oz) of diced tomatoes (no salt added)
    • Points: 0 points
    • Nutritional Benefits: Diced tomatoes are low in calories and high in vitamins A and C, contributing to heart health.
  • 1/2 cup tomato sauce (no sugar added)
    • Points: 1 point
    • Nutritional Benefits: Tomato sauce adds flavor and moisture to the dish, and it’s low in calories if you choose a no-sugar-added version.
  • 1 teaspoon Italian seasoning
    • Points: 0 points
    • Nutritional Benefits: Adds flavor without adding any points.
  • Salt and pepper to taste
    • Points: 0 points
    • Nutritional Benefits: Use in moderation to control sodium intake.

Directions:

  1. Cook the Pasta:
    • Cook the pasta shells according to the package instructions until al dente. Drain and set aside.
  2. Prepare the Ground Beef Mixture:
    • In a large skillet, cook the ground beef over medium heat until it begins to brown. Drain any excess fat.
    • Add the finely chopped onion and minced garlic to the skillet with the beef. Cook until the onion is softened and the beef is fully cooked.
    • Stir in the diced tomatoes, tomato sauce, Italian seasoning, salt, and pepper. Simmer the mixture for about 10 minutes to allow the flavors to meld together.
  3. Combine and Serve:
    • Add the cooked pasta shells to the skillet with the ground beef mixture. Stir until the pasta is well coated with the sauce.
    • Serve hot, garnished with fresh herbs like parsley or basil if desired.

Serving Size:

  • Makes 6 servings (1 cup per serving)

Nutritional Information (Per Serving):

  • Calories: Approximately 220-250 kcal
  • Weight Watchers Points: 4-5 points per serving (depending on the specific ingredients used)

Tips:

  • Add Veggies: Bulk up the dish with additional vegetables like bell peppers, spinach, or zucchini to increase the volume without adding many points.
  • Use Leaner Meat: Opting for 99% lean ground turkey or chicken can further reduce the points.
  • Cheese Option: If you love cheese, sprinkle a small amount of reduced-fat cheese on top for an additional 1-2 points.

Benefits:

  • High in Protein: The lean ground beef provides a significant amount of protein, helping to keep you full and satisfied.
  • Balanced Meal: This dish offers a good balance of protein, fiber, and carbohydrates, making it a well-rounded meal.
  • Customizable: You can easily add more veggies or adjust the seasoning to your taste preferences while keeping the points low.

Enjoy this Pasta and Ground Beef dish as a hearty, satisfying meal that fits into your Weight Watchers plan!