Beef and Parmesan Pasta

• Prep Time 30 min.
• Cook Time 30 min.
• Serves 6

Submitted by Corwynn Darkholme

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1. Ingredients

1. 1 1/2 pounds lean ground beef
2. 1 (14 ounce) can beef broth
3. 1 (14.5 ounce) can Italian-style diced tomatoes
4. 2 cups uncooked farfalle (bow tie) pasta
5. 2 cups sliced zucchini, (1/4 inch thick)
6. 3/4 cup grated Parmesan cheese, divided

Nutrition Info

Per Serving

• Calories: 343 kcal
• Carbohydrates: 13 g
• Dietary Fiber: 1 g
• Fat: 18 g
• Protein: 30 g
• Sugars: 3 g

About: Nutrition Info

Powered by: ESHA Nutrient Database

2. Cooking Directions

1. In a large skillet over medium/high heat, brown the ground beef until no longer pink, breaking up into 3/4 inch pieces. Remove beef with a slotted spoon to a bowl. Pour off the drippings.
2. Return the skillet to the heat and add the beef broth, tomatoes, and pasta. Stir to coat all of the pasta. Bring to a boil and reduce heat to medium.
3. Cook, uncovered, for 15 minutes stirring frequently. Add zucchini and continue cooking for an additional 5 minutes or until pasta is tender.
4. Return beef to the skillet and stir in 1/2 cup of the cheese; heat through. Sprinkle the remaining cheese over each serving.

Yield: 6 servings

Salmon and fresh cucumber meld into this refreshing low-carb summer salad that is full of flavor and rich in nutrients. It is also a great source of energy-supplying B-vitamins and heart-healthy omega-3 fats.

Serves: 4

Healing Nutrient Spotlight
Excellent source of riboflavin, thiamin, niacin, vitamin B6, vitamin B12, pantothenic acid, copper, vitamin C, phosphorus, selenium
Good source of zinc, iron, folate, magnesium, and omega-3 fats

Ingredients*

3 cups thinly sliced cucumber (peel removed if not organic)
2 tsp. minced jalapeno pepper, seeds removed or to tast
1/2 cup chopped scallions
3 T. chopped fresh cilantro
1 1/2 T. chopped fresh mint
1 1/2 lb. wild-caught salmon filet, de-boned and cut into four pieces
1 T. soy sauce
1 T. extra virgin olive oil
2 T. + 1 T. fresh lemon juice, or to taste
Sea salt and pepper to taste

*Select organic ingredients for optimum nutrition. Look for wild-caught salmon for the highest amount of omega 3 fats.

Preparation
Prepare first five ingredients as directed and combine in a large bowl. In the meantime, preheat a medium non-reactive skillet on medium heat for two minutes. Rub salmon with 1 T. lemon juice and season with salt and pepper. Place skin side down in pan and sear for four minutes. Turn fish over and cook until it is no longer opaque and flakes easily with a fork. While salmon is cooking whisk together soy sauce, olive oil, 2 T. lemon juice, and salt and pepper. Just before serving, mix dressing into cucumber mixture. Divide cucumber salad on four individual plates topping with a piece of salmon.

Nutrition
360 calories, 17 g total fat, 3 g saturated fat, 7 g monounsaturated fat, 6 g polyunsaturated fat, 120 mg cholesterol, 4 g omega-3 fatty acids, 4 g carbohydrate, 1 g fiber, 2 g sugar, 45 g protein, 370 IU vitamin A, .5 mg thiamin, .9 mg riboflavin, 20 mg niacin, 3 mg pantothenic acid, 2 mg vitamin B6, 70 mcg folate, 5 mg vitamin B12, 15 mg vitamin C, .6 mg copper, 75 mg magnesium, 1240 mg potassium, 80 mcg selenium, 470 mg sodium, 2 mg zinc.

“This article appears courtesy of Early to Rise’s Total Health Breakthroughs, offering alternative solutions for mind, body and soul.  For a complimentary subscription,
visit http://www.totalhealthbreakthroughs.com”

Adapted from http://www.whfoods.org.