Description
A nutritious pasta dish featuring whole wheat penne, lean steak, zucchini, and a light creamy sauce.
Ingredients
Scale
- 12 oz (340 g) whole wheat penne or high-protein penne
- 1 lb (450 g) lean sirloin steak, cut into bite-sized pieces
- 1 tablespoon olive oil
- Salt and black pepper to taste
- 1 teaspoon garlic powder
- 2 medium zucchini, sliced into half-moons
- 1 tablespoon butter
- 3 cloves garlic, minced
- 1 tablespoon all-purpose flour
- 1 cup (240 ml) 2% milk
- 3/4 cup (180 ml) low-sodium beef broth
- 1/2 cup (50 g) freshly grated Parmesan cheese
- 1/2 cup reserved pasta water
- 1/2 teaspoon Italian seasoning
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons chopped fresh parsley
Instructions
- Sear the Steak: Heat a large skillet over medium-high heat and add olive oil. Season steak with salt, black pepper, and garlic powder, then sear for 3-4 minutes until golden brown. Flip and sear another 2-3 minutes; remove from skillet.
- Cook the Zucchini: In the same skillet, add sliced zucchini and sauté for 4-5 minutes until tender and slightly browned. Remove from skillet.
- Build the Lighter Creamy Sauce: Return skillet to medium heat, add butter and melt. Sauté minced garlic for 1 minute, then whisk in flour to create a roux. Gradually add milk and broth while whisking until thickened.
- Add the Parmesan: Lower heat, stir in grated Parmesan until melted. Mix in Italian seasoning and optional red pepper flakes. Adjust consistency with reserved pasta water as needed.
- Combine Everything: Add the seared steak and sautéed zucchini back to the skillet, stirring to coat everything evenly in the sauce.
- Finish and Serve: Taste the dish and adjust seasoning. Serve hot, garnished with chopped fresh parsley.
Notes
Use high-quality ingredients for best flavor. Reserve pasta water to adjust sauce consistency.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 520
- Sugar: 5g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 62g
- Fiber: 8g
- Protein: 35g
- Cholesterol: 87mg