Garlic and Beef Pasta
Diet Category: High-Protein • Beef • Pasta • Family Dinner • Comfort Food
Introduction
This Garlic and Beef Pasta is a gluten-free creamy, comforting dinner made with lean ground beef, plenty of garlic, pasta and a rich tomato and cheese sauce. With simple seasonings including paprika, chilli and oregano, it's packed with flavour while still being easy enough for a busy weeknight.
Using 5% lean ground beef provides plenty of protein while keeping the fat content lower than fattier varieties of minced beef. Tomato sauce, beef stock and milk create a creamy and savoury sauce, while grated cheese adds richness and brings everything together.
Perfect for an easy family dinner, high-protein pasta meal or comforting weeknight recipe, this creamy beef pasta uses everyday ingredients and can be made with whichever pasta shape you already have in the cupboard.
Benefits of the Main Ingredients
Lean Ground Beef
Lean ground beef is an excellent source of high-quality complete protein, providing all nine essential amino acids. Beef is also naturally rich in highly bioavailable haem iron and provides vitamin B12, zinc and selenium. Choosing 5% fat beef keeps the overall fat and saturated-fat content lower than higher-fat varieties.
Gluten-Free Pasta
Pasta provides carbohydrates, the body's primary source of energy, as well as some plant-based protein. Whole-wheat pasta can be used to increase the amount of dietary fibre and whole grains in the meal.
Garlic
Garlic adds plenty of flavour and contains naturally occurring sulfur-containing compounds. Its strong savoury flavour also complements beef particularly well.
Red Onion
Red onion adds natural sweetness and depth as it cooks. It provides fibre and naturally occurring plant compounds, including the flavonoid quercetin.
Tomato Sauce
Tomato sauce provides vitamin C, potassium and carotenoids, particularly lycopene. Cooking tomatoes makes lycopene more bioavailable, and consuming tomato alongside some dietary fat can further support its absorption.
Milk
Milk makes the tomato and beef sauce creamier while providing high-quality protein, calcium, phosphorus and vitamin B12. Lower-fat milk can be used if you want to reduce the saturated-fat content of the finished dish.
Cheese
Cheese adds richness and a creamy, savoury flavour while providing protein and calcium. Using a strongly flavoured cheese can provide plenty of flavour without needing a large quantity.
Paprika, Chilli, Pepper & Oregano
This combination gives the pasta warmth and depth without requiring a complicated seasoning blend. Paprika contributes carotenoid pigments, oregano contains naturally occurring polyphenols, and chilli provides capsaicin responsible for its characteristic heat.