Egg-Noodle Fettuccine Bolognese with Peas
Egg-Noodle Fettuccine Bolognese with Peas
A comforting, nutrient-dense Italian classic featuring lean ground beef, vibrant crushed tomatoes, and perfectly al dente pasta.
Is this meal right for you? This is an outstanding, DGA-compliant recipe that utilizes lean 93/7 beef, zero added sugars, and avoids chemical additives to deliver authentic Italian comfort safely.
Explore the Dietary Modifiers below for more personalization. Discover how individual recipes come together in complete daily and weekly meal plans guided by the science. Use the Mediterranean Diet Calculator™ to find your ideal portion size.
Ingredients
For the Bolognese Sauce:
- 15 ml (0.5 fl oz) extra virgin olive oil
- 200 g (7.1 oz) ground beef, 93/7 lean
- 50 g (1.8 oz) onion, diced
- 25 g (0.9 oz) carrots, diced
- 25 g (0.9 oz) celery, diced
- 10 g (0.4 oz) garlic, minced
- 60 ml (2 fl oz) dry red wine
- 400 g (14.1 oz) crushed tomatoes, canned
- 60 ml (2 fl oz) water
- 80 g (2.8 oz) green peas, frozen or fresh
- 1 tsp organic beef base
- 1/2 tsp salt, divided
- 1/2 tsp freshly ground black pepper, divided
- 1/4 tsp paprika
- 1/8 tsp dried red pepper flakes
- 1 tbsp fresh herbs, minced
For the Pasta & Garnish:
- 160 g (5.6 oz) dry fettuccine (egg pasta)
- 1/2 tsp salt (for pasta water)
- 6 g (0.2 oz) Parmigiano cheese, grated
Calories: 670 kcal | Total Fat: 18 g | Sat Fat: 5 g | Sodium: 540 mg | Total Carbs: 83 g | Fiber: 8 g | Sugars: 10 g | Protein: 44 g
Step-by-Step Instructions: Fettuccine Bolognese
Mise-en-place tip: Mince the garlic first and let it rest for exactly ten minutes prior to cooking to maximize its beneficial allicin activation.
⏱️ Tap highlighted times to start a timer
Sauté EVOO and beef 5 to 7 mins, breaking meat apart. Season with half the salt and pepper.
Stir in diced onions, carrots, and celery. Cook for 3 to 4 minutes until softened.
Mix in minced garlic, beef base, and fresh herbs. Cook for 1 minute until fragrant.
Pour in red wine, scraping up browned fond. Simmer 2 to 3 minutes until alcohol evaporates.
Stir in tomatoes, water, paprika, red pepper flakes, and remaining salt and pepper.
Cover and simmer for 20 to 35 minutes, stirring occasionally to prevent sticking.
Bring a salted pot of water to a rolling boil for the pasta.
Stir peas into sauce; simmer 10 minutes. Boil pasta to al dente. Reserve 1 cup water, drain.
Toss drained pasta into sauce with a splash of reserved water. Plate and garnish with Parmigiano cheese.
Chef's Notes & Culinary Guide
Chef Notes
- Vegetable Variations: Peas are integrated 10 minutes before finishing the sauce. If substituting other vegetables based on seasonal availability, they might require less simmering time.
- Herb Substitutions: Substitute fresh herbs with your favorites. If using dried herbs, 1 teaspoon total is sufficient.
- Tomato Options: Fresh tomatoes (skins removed) can replace canned ones for a lighter flavor profile.
- Substitutions: If omitting wine, replace it with 1 tablespoon of balsamic vinegar. Parmigiano cheese can be replaced with Grana Padano, Pecorino Romano, or any locally aged dry cheese.
- Oven Method: In step 2, use a 10.25" seasoned cast iron skillet. At step 7, bake the sauce in the oven at 375°F (190°C) for 45 minutes, uncovered, stirring every 20 minutes.
- Storage: Store leftovers in an airtight container for up to 3 days. Reheat gently on the stovetop with a splash of water to refresh the sauce.
- Quality Tip: Use the highest quality 93/7 ground beef you can source, as lean beef forms the structural flavor foundation of this authentic ragù.
MFL Mediterranean Diet Pyramid Score™
5/5 ⭐⭐⭐⭐⭐ 100% Alignment. This recipe provides an exceptional matrix of fiber from the vegetables and peas, high-quality lean protein, and complex carbohydrates through traditional durum wheat pasta.
Storage Guide & Food Safety
- Refrigeration: Store leftovers in an airtight container within 2 hours of cooking; consume within 3-4 days.
- Freezing: The meat sauce freezes exceptionally well for up to 3 months. Freeze sauce separately from the pasta for the best texture.
- Reheating: Reheat gently on the stovetop over low heat until the meat sauce reaches an internal temperature of 165°F.
Dietary Modifiers & Clinical Insights
This dish is crafted for exceptional flavor and backed by nutritional science. Tap below to customize it—from the New Modern Mediterranean Diet baseline to fit your lifestyle, doctor’s recommendations, and goals to live a long and healthy life.
Dietary Modifiers
Click to expand the pathways below. Only opened selections will print.
🇮🇹 NEW MODERN MEDITERRANEAN DIET (Standard)
Note: The modifier instruction below is calculated strictly per 1 serving (per person).
- ❤️ 🅜 Medium Portion Meal Target (~680 kcal): Use ingredients exactly as listed above (no assigned bread needed), for an actual total of ~670 kcal.
👉 Looking for a different portion? Click here to select 🅢 Small, 🅜 Medium, or 🅛 Large.
🇺🇸 NEW AMERICAN 2025 DGA — THE METABOLIC SWITCH™
Note: Engaging The Metabolic Switch™ reallocates carbohydrate calories from bread toward lean protein and healthy fats. All values are calculated strictly per 1 serving (per person).
- 🚫 Bread Reallocation: No assigned bread to omit. Because the base meal hits the targets perfectly on its own, the Zero-Bread exception applies.
- 🌱 Whole-Food Carbs: Keep original legumes and grains (peas and egg pasta) intact.
- 🫒 Healthy Fats Calibration: Monounsaturated fats are precisely balanced per portion below using pan EVOO or finishing drizzles. Keep any additional raw dressing capped at 1/2 tsp (2.5 ml).
- 🥩 🅜 Medium Power-Up Target (~680 kcal Total): Rely on the existing high-quality ground beef for your protein. Prepare the base recipe as written with no extra pan oil needed. Combined with the Egg-Noodle Fettuccine Bolognese, the plate completes at ~670 kcal.
👉 Looking for a different portion? Click here to select 🅢 Small, 🅜 Medium, or 🅛 Large.
Dietary Variances for Clinical & Specialty Diets
Click to expand specific diets. Only opened selections will print.
Anti-Inflammatory
Diabetic
FODMAP
Gluten-Free
Ketogenic
Lactose-Free
Low-Carb
Low Fat
Low Fiber / GI Rest
Low Sodium
Renal
Vegan / Plant-Based
AI Dietitian Health Highlights
- The Fiber Factor & Gut Health: The inclusion of green peas alongside the aromatic vegetable mirepoix offers a diverse fiber matrix that helps nourish beneficial gut flora.
- Glycemic & Metabolic Control: The high-quality lean protein from the 93/7 beef helps temper the glycemic curve of the pasta, supporting steady post-meal blood sugar levels.
- Heart-Healthy Lipids: Extra Virgin Olive Oil provides essential monounsaturated fats that assist in cardiovascular protection and the absorption of fat-soluble vitamins.
- Cellular Longevity: The slow-simmered crushed tomatoes release highly bioavailable lycopene, a powerful antioxidant that protects cells from oxidative stress.
Meal Planning & Compliance
Pairing Suggestions
Recommend pairing this hearty ragù with a large glass of water (~400 ml) and, if dietary limits allow, a complementary side of dark leafy greens.
Frequently Asked Questions
- Can I use a slow cooker? Yes. Brown the meat and sauté the vegetables on the stove first, then transfer everything to a slow cooker and simmer on low for 4 to 6 hours.
- Why let the minced garlic rest? Resting the minced garlic for 10 minutes before applying heat allows the enzyme alliinase to fully synthesize into allicin, maximizing its cardiovascular benefits.
