Micronutrients – Potassium
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June 2, 2024Micronutrients – Potassium
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Cheesy Mince Pasta
Lunch, DinnerTired of the same chicken and pasta recipe before training or match day? Try this creamy, cheesy and saucy dish for a satisfying change! Perfect for carb loading and recovery, it has an excellent macronutrient profile to fuel your performance.
Calories592kcal
Carbs65g
Protein46g
Fats16.4g
For Intensive ExercisePerformance Benefits
This recipe has a great macronutrient breakdown. The high carbohydrate content present makes it the perfect carb-loading meal before a training session/match or even as a post intensive exercise meal to replenish your carbohydrate stores. Its high protein content also supports the growth and repair of your muscles after strenuous exercise.
Health Benefits
Minced beef is great source of iron. Iron plays a vital role within our body; carrying oxygen through haemoglobin in our red blood cells to the rest of the body providing us with energy. It has also show to aid in hormone synthesis, regulation of body temperature and even brain development! It is fundamental that we consume enough iron to keep all these systems in check, especially for females as they lose iron when menstruating.
Expert Tips
This dish is great for meal prepping at the start of the week as it lasts in the fridge for up to four days! Just heat it up in the microwave for approx. 2 minutes and finish off with some fresh parmesan!
Equipment
- Large non-stick pan
- Saucepan
Ingredients
- 2 cloves Garlic (minced)
- 1 medium Onion (diced finely)
- 120 g Mushrooms (diced finely)
- 1 tbsp Olive Oil
- 500 g Lean Minced Beef
- 1 tsp Sea Salt
- 1 tsp Black Pepper
- 1 tsp Dried Oregano
- 1 can Chopped Tomatoes
- 1 tbsp Tomato Puree
- 2 tbsp Low-Fat Cream Cheese
- 60 g Mature Cheddar Cheese (grated)
- 320 g Tortiglioni Pasta (any pasta will do)
Servings
Instructions
- Heat the olive oil in the pan and add the garlic, onions and mushrooms once hot. Fry the vegetables for 3 minutes or until golden brown in colour.
- Bring the pasta to the boil and cook for 12 minutes, or per packet instructions.
- You can now add the mined beef into the pan. Break the mince up and cook it until brown the full way through.
- Once the mince is fully cooked, add the tin of tomatoes, tomato puree, oregano, salt and pepper into the pan and allow it to simmer for 5 minutes.
- Next add in the cream cheese to the pan and stir thoroughly, ensuring the cream cheese is fully incorporated into the sauce.
- Allow the mince sauce to simmer for a further 5 minutes. You can then mix in the grated cheddar cheese to the sauce and allow for it to melt.
- Once your pasta is soft, drain off the water and add the cooked pasta into the pan with the mince sauce.
- Mix the pasta and the mince sauce together until everything is well combined.
- If you like, serve the dish with some fresh parmesan and basil. Enjoy!
Nutrition
Serving: 1ServingCalories: 592kcalCarbohydrates: 65gProtein: 46gFat: 16.4gSaturated Fat: 7.4gPolyunsaturated Fat: 0.6895gMonounsaturated Fat: 6.2gTrans Fat: 0.3132gCholesterol: 62mgSodium: 789mgPotassium: 600mgFiber: 4.8gSugar: 9.7gVitamin A: 77ugVitamin C: 1.7mgCalcium: 149mgIron: 2.4mg
Tried this recipe?Let us know how it was!
