Spaghetti with seared meat is a nutrient-rich meal, providing carbohydrates from the pasta for sustainable energy, while the meat supplies essential proteins for muscle growth and tissue health. This dish contains important B vitamins for metabolism, as well as iron and zinc to support immunity and red blood cell production. However, it should be consumed in moderation to avoid excess calories and saturated fats, especially when using fatty meats or heavy sauces. Incorporating vegetables into the recipe enhances its nutritional value and supports digestive health.

Ingredients:

• 250g spaghetti
• 300g beef, sliced
• 2 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 cup tomato sauce
• 1 tsp salt
• ½ tsp black pepper
• ½ tsp paprika
• ½ tsp dried thyme
• Grated Parmesan cheese (optional)

How to Make This Recipe Healthier?

• Use whole wheat pasta: It contains more fiber, which aids digestion and keeps you full for longer.
• Reduce oil quantity: Use only one tablespoon of olive oil or a cooking spray to cut down on saturated fats.
• Choose lean meats: Opt for lean beef or replace it with grilled chicken breast.
• Add vegetables: Zucchini, carrots, or bell peppers can be included to boost nutritional value and fiber content.

What Are the Best Plant-Based Meat Alternatives for This Recipe?

• Mushrooms: They add a delicious flavor and a meat-like texture.
• Tofu or tempeh: These are rich in protein and can be seasoned and cooked similarly to meat.
• Cooked lentils: They provide a great texture and rich taste, as well as being an excellent source of iron and plant-based protein.

Preparation Method:

1. Boiling the Pasta
   In a large pot, add 2 liters of water and bring it to a boil.

Add a teaspoon of salt, then place 250g of spaghetti into the boiling water.

Stir the pasta slightly at the beginning to prevent it from sticking.

Let the pasta boil for 8-10 minutes or follow the cooking time on the package until it becomes al dente.

Once cooked, drain the pasta using a colander, rinse it quickly with lukewarm water to prevent sticking, then set it aside.

2. Searing the Meat
   While the pasta is boiling, heat two tablespoons of olive oil in a large pan over medium heat.

Add 300g of beef slices and cook for 3-5 minutes on each side until well-seared and golden brown.

Make sure to flip the meat occasionally for even browning.

Then, transfer the meat to a plate and set it aside.

3. Preparing the Sauce
   In the same pan used for searing the meat, add one chopped medium onion and sauté for 2-3 minutes until softened.

Add two minced garlic cloves and stir for 30 seconds until fragrant.

Pour one cup of tomato sauce into the mixture and stir well.

Add one teaspoon of salt, ½ teaspoon of black pepper, ½ teaspoon of paprika, and ½ teaspoon of dried thyme.

Stir the sauce well and let it simmer over low heat for 8-10 minutes until it thickens.

4. Combining the Pasta with the Sauce and Meat
   Return the meat slices to the pan with the sauce and stir well to absorb the flavors.

Add the cooked pasta to the mixture and stir continuously for 2-3 minutes until everything is well combined and the pasta absorbs the sauce's flavor.

5. Serving
   Serve the pasta in plates and garnish with grated Parmesan cheese (optional).

Enjoy it hot with garlic bread or a side salad for a complete meal. 😍🍝

Cooking Tips:

• Marinate the meat before cooking: It is recommended to marinate the beef slices with salt, pepper, paprika, and lemon juice for at least an hour to enhance the flavor.
• Use pasta cooking water: Adding a little pasta cooking water to the sauce helps make it more cohesive and rich in texture.
• Do not rinse the pasta after boiling: Rinsing removes the natural starch that helps the sauce adhere to the pasta.

Serving Suggestions:

• Side Dish: Serve the pasta with Caesar salad or a green salad with olive oil and lemon juice.
• Adding Extra Flavors: Garnish the dish with fresh basil leaves, or add some sliced olives and sweet peppers.

How to Make the Sauce from Scratch Without Canned Tomato Sauce?

1. Wash and dice 4 fresh tomatoes.
2. Place them in a pot over medium heat with a little olive oil, then add chopped onion and minced garlic.
3. Let the mixture cook for 15-20 minutes until it thickens.
4. Blend until smooth, then add seasonings (salt, pepper, thyme, paprika).

Can This Recipe Be Prepared in Advance?

Yes, the sauce and meat can be prepared ahead of time and stored in the fridge for up to two days.
Before serving, reheat the sauce and meat with a little water, then mix them with freshly cooked pasta.
Boiled pasta can be stored for only one day in the fridge and should be reheated using steam or in the microwave with a spoonful of water to prevent drying.

Common Mistakes and How to Avoid Them:

• The pasta is too soft!
  Don’t overcook it—follow the time on the package and ensure it is "Al dente" to maintain its texture.
• The meat is dry and tough!
  Use suitable cuts like fillet and avoid overcooking. Cooking over medium heat for a short time helps keep it tender.
• The sauce is too runny or not well blended!
  Use ripe fresh tomatoes or high-quality tomato sauce, and let it simmer over low heat until it thickens.
• The pasta doesn’t stick to the sauce!
  Avoid rinsing the pasta with cold water after boiling. Instead, add it directly to the sauce with a bit of pasta water.

Calories and Nutritional Values of Ingredients

1. 250g Spaghetti
   • Calories: 350
   • Carbohydrates: 70g
   • Protein: 12g
   • Fats: 1.5g
   • Vitamins: Contains Vitamin B1 and B3, essential for energy and nerve health.
   • Nutritional Benefit: Provides long-lasting energy and supports digestive health when choosing fiber-rich varieties.
2. 300g Sliced Beef
   • Calories: 450
   • Protein: 48g
   • Fats: 28g
   • Iron: 5.4mg (30% of daily requirement)
   • Zinc: 7.5mg (68% of daily requirement)
   • Nutritional Benefit: A rich source of protein, iron, and zinc, supporting red blood cell formation and boosting immunity.
3. 2 tbsp Olive Oil
   • Calories: 240
   • Fats: 27g
   • Vitamin E: 4.6mg (31% of daily requirement)
   • Nutritional Benefit: Contains healthy fats that help reduce inflammation and promote heart health.
4. 1 Cup Tomato Sauce
   • Calories: 80
   • Carbohydrates: 18g
   • Vitamin C: 20mg (22% of daily requirement)
   • Nutritional Benefit: Rich in antioxidants like lycopene, which protect cells from damage and promote skin and heart health.
5. 1 Chopped Onion
   • Calories: 40
   • Carbohydrates: 9g
   • Vitamin C: 5mg
   • Nutritional Benefit: Contains compounds that improve heart health and reduce inflammation.
6. 2 Minced Garlic Cloves
   • Calories: 9
   • Vitamin C: 2mg
   • Nutritional Benefit: Has antibacterial and antiviral properties, supporting immune system health.
7. Spices (Salt, Black Pepper, Paprika, Dried Thyme)
   • Low in calories but rich in antioxidants that improve digestive health and boost immunity.
8. Grated Parmesan Cheese (Optional)
   • Calories: 110 per 30g
   • Calcium: 330mg (33% of daily requirement)
   • Nutritional Benefit: Rich in calcium and protein, promoting bone and dental health.

This recipe combines delicious flavors with nutritional benefits. However, it is best enjoyed in moderation to avoid excessive calories, with added vegetables for a perfectly balanced meal. 😍🍝