Pork and Fennel Ragu

May 10, 2023May 10, 20230 3
Savory Pork and Fennel Ragu with Rigatoni Pasta
in Pasta

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

cooking spray
1 cup finely chopped onion
1 cup finely chopped fennel
2 garlic cloves , minced
1 tablespoon fennel seed
2 teaspoons sugar
1 teaspoon oregano
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes
1/4 teaspoon ground red pepper ( cayenne )
1/4 teaspoon black pepper
8 ounces ground lean pork
2 cups chopped tomatoes
1/2 cup fat-free low-sodium chicken broth
4 cups hot cooked rigatoni pasta ( about 1/2 lb uncooked pasta )

Nutrision Information

Servings Per Recipe
4-6
Calories
370
Sugar
4g
Fat
11g
With its rich aroma and savory flavor, Pork and Fennel Ragu with Rigatoni Pasta is the ideal hearty meal for cold winter nights. This thick and hearty sauce is a perfect balance of meat and vegetables that will leave you feeling satisfied and full. The fennel is soft and delightful, and the tomato-based sauce renders a smoky, meaty, and aromatic result that is hard to resist. In this recipe, lean pork complements the delicate licorice notes of fennel, and a touch of spice is added to perfect the equation. This dish is easy to make, quick to serve, and perfect to enjoy as part of your weekly dinner routine.

Instructions

1.Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, fennel, garlic, and fennel seeds; saute 5 minutes or until tender.
2.Add sugar, oregano, salt, red pepper flakes, cayenne, and black pepper to pan; saute 1 minute.
3.Add pork; cook 3 minutes or until done, stirring to crumble. Add tomato and broth; bring to a simmer. Cook 5 minutes or until slightly thickened, stirring occasionally.
4.Serve pork mixture over pasta.

PROS

This hearty pork and fennel ragu is perfect for a cozy winter meal and the recipe makes enough to feed a crowd.

High levels of protein and iron in pork and ample fiber in fennel and wheat pasta make this a healthy and balanced meal.

CONS

This dish does require a bit of prep work with all the chopping involved, and getting the meat to the right consistency can take some time and effort.

The cayenne and black pepper give this dish a bit of a kick, so it might not be suitable for those who are sensitive to spicy foods.

HEALTH & BENEFITS

Lean pork is a great source of protein and iron, which are both essential for building and maintaining muscle mass and providing oxygen to the body’s cells. Meanwhile, fennel is high in fiber, vitamin C and potassium, which support healthy digestion and help regulate blood pressure and cardiovascular health.

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