Osteoporosis Canada

PREP TIME: 15 minutes

COOK TIME: 20 minutes

SERVES: 4 to 6

PREP TIME: 15 minutes
COOK TIME: 20 minutes
SERVES: 4 to 6

Ingredients

This quick and delicious dinner is perfect for any night of the week. No ordinary pasta dish, the penne with white sauce and meatballs is jazzed up with peppery arugula and sweet roasted red peppers. The beefy meatballs are a snap to make by dropping and browning them in the pan – there’s no time-consuming shaping required!

  • 1 lb. (500 g) Lean Ground Beef
  • 2/3 cup (150 mL) grated Parmesan cheese, divided
  • 1/4 cup (60 mL) seasoned dry breadcrumbs
  • 1 large egg
  • 1 tsp (5 mL) garlic powder
  • 1/2 tsp (2 mL) salt, divided
  • 1/4 tsp (1 mL) hot pepper flakes
  • 3 cups (750 mL) penne or cavatappi (Scoobi-Doo) pasta
  • 2 tbsp (30 mL) canola oil
  • 1 small onion, thinly sliced
  • 2 cloves garlic, minced
  • 2 tbsp (30 mL) all-purpose flour
  • 2 1/2 cups (625 mL) 2% milk
  • 2 cups (500 mL) lightly packed baby arugula or spinach
  • 1/2 cup (125 mL) thinly sliced roasted red peppers

Preparation

In a large bowl, mix the beef with 1/3 cup (75 mL) of the cheese, breadcrumbs, egg, garlic powder, 1/4 tsp (1 mL) of the salt and hot pepper flakes until well combined.

Meanwhile, in a large pot of boiling water, cook penne for about 10 minutes or until al dente. Drain well and return to pot.

In a large nonstick skillet, heat oil over medium high heat. Using a small ice cream scoop or heaping tablespoon (15 mL), drop in skillet to make meatballs and brown all over; remove to a plate and set aside. Reduce heat to medium and add onion and garlic. Cook, stirring for about 3 minutes or until starting to brown. Stir in flour to coat. Whisk in milk and bring to a simmer. Return meatballs and remaining 1/4 tsp (1 mL) of salt to skillet and simmer gently, stirring often for about 6 minutes or until meatballs are fully cooked and no longer pink inside.

Stir in cooked pasta, arugula, roasted red peppers and remaining 1/3 cup (75 mL) Parmesan cheese to coat well. Sprinkle with more Parmesan if desired to serve.


In Partnership With

Recipe Tip

RECIPE TIP

Leftover roast beef or steak make a good substitute for the meatballs: add 1 lb. (500 g) thinly sliced strips of cooked roast or steak into sauce to warm through before adding pasta, arugula and peppers.

DID YOU KNOW?

Bone is a living tissue, that is constantly renewing and repairing itself from everyday wear and tear.  However, like many nutrients, calcium is absorbed less effectively as we age.  Try out our calcium calculator to see if you are getting enough in your daily diet.

Emily Richards
Recipe by

Emily Richards

Professional Home Economist

Nutritional Information (Per Serving)

* The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.

Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein.

© Osteoporosis Canada, 2021
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