Creamy Garlic Beef Pasta (Muscle‑Building)

Ingredients

• 300 g Pasta Shells (dry, any shell shape works)
• 800 g Ground Beef (15% fat) (lean ground beef, 15 % fat)
• 2 tbsp Olive Oil (neutral‑flavored oil for searing)
• 1 medium Onion (peeled and chopped)
• 3 cloves Garlic (minced)
• 200 mL Tomato Sauce (canned, smooth)
• 200 mL Beef Stock (low‑sodium)
• 200 mL Double Cream (35 % fat, adds richness)
• 1 tsp Italian Herbs (dried blend of oregano, basil, thyme)
• to taste Salt
• to taste Black Pepper
• 2 tbsp Fresh Parsley (optional) (chopped for garnish)
• 30 g Parmesan Cheese (optional) (freshly grated)

Instructions

1. Cook Pasta

   Bring a large pot of salted water to a rolling boil. Add the pasta shells and cook al dente, about 8‑10 minutes. Reserve ½ cup (120 mL) of the cooking water, then drain the pasta in a colander.

   Time: PT10M

   Temperature: 100°C

2. Sear Ground Beef

   Heat the skillet over medium‑high heat, add the olive oil, then the ground beef. Break it up with a spoon and cook until browned and slightly crispy, about 5 minutes. Season with a pinch of salt and pepper.

   Time: PT5M

   Temperature: 180°C

3. Sauté Aromatics

   In the same pan, add the chopped onion and sauté until translucent, 2‑3 minutes. Add the minced garlic and cook another 30 seconds until fragrant, being careful not to let it burn.

   Time: PT3M

   Temperature: Medium

4. Build the Sauce

   Stir in the tomato sauce, beef stock, double cream, and Italian herbs. Bring the mixture to a gentle simmer and let it cook for 5 minutes, stirring occasionally, until it thickens slightly.

   Time: PT5M

   Temperature: Medium‑Low

5. Combine Pasta and Beef

   Return the browned beef to the skillet, add the cooked pasta and the reserved pasta water. Toss everything together over medium heat for 2 minutes until the sauce coats the pasta and becomes glossy.

   Time: PT2M

   Temperature: Medium

6. Portion and Garnish

   Divide the creamy garlic beef pasta into four equal portions. Garnish each serving with chopped parsley and grated Parmesan if desired. Serve immediately while hot.

   Time: PT2M

Nutrition Facts

Calories

1020

Protein

71 g

Carbohydrates

68 g

Fat

45 g

Fiber

3 g