Protein Boost | Ground Beef, Corn & Broccoli Cavatappi
with Toasted Panko Garnish
Cooking time
30 minutes
Servings
4
Calories
940 /serving
Power up on proteins! Add a meat to your meal with our Protein Boost option. Cheesy does it. The kiddos like it when cheese makes an appearance, and the aged white cheddar in this dish won’t let them down. The sharp and creamy notes melt into a sauce of cream, veg demi-glace and olive-flecked seasonings. It’s a warm embrace for squiggles of cavatappi and ground beef, along with broccoli florets and corn gently softened with garlic. More fun comes from a finish of spiced panko crumbs, pan-toasted for extra crackle.
We will send you:
- 510g Ground beef
- 15ml Minced garlic
- 400g Broccoli florets
- 2 Ears of corn
- 40g Panko
- 340g Cavatappi pasta
- 60ml Vegetable demi-glace
- 90ml Heavy cream
- 120g Grated aged cheddar
- 15g Olive Branch spices (garlic, red bell pepper, dried black olives, basil, oregano, salt, parsley, lemon powder, sunflower oil, black pepper)
Contains: Milk, Wheat
You will need:
Medium pot
Large high-sided pan
Strainer
Oil
Salt & pepper (S&P)
Large pan
Total Fat
43 g
Saturated Fat
19 g
Sodium
550 mg
Total Carb
91 g
Sugars
8 g
Protein
49 g
Fibre
6 g
Preparation
Boil the pasta
Bring a medium pot of salted water to a boil. Add the pasta; stir gently to separate. Boil, 8 to 10 min., until al dente. Reserving 1 cup cooking water, drain and toss with a drizzle of oil to prevent sticking.
Cook the beef
Meanwhile, in a large pan, heat a drizzle of oil on medium-high. Add the beef*; season with S&P. Cook, breaking up the meat, 4 to 6 min., until cooked through.
Toast the panko
Heat a large, dry, high-sided pan on medium. Add the panko and ⅓ of the spices. Toast, stirring frequently, 2 to 3 min., until lightly golden. Transfer to a small bowl and reserve the pan.
Cook the vegetables
Roughly chop the broccoli. Cut the corn kernels off the cobs (shuck if necessary). In the same pan, heat a drizzle of oil on medium-high. Add the broccoli and corn. Sauté, 3 to 5 min., until partially cooked. Add the garlic and ¼ cup water. Cook, stirring frequently, 2 to 3 min., until the water has evaporated and the broccoli is tender; season with ½ the remaining spices and S&P.
Make the sauce & combine the pasta
To the pan of vegetables, add the demi-glace, cream, remaining spices and ½ the reserved cooking water. Reduce the heat to medium and cook, stirring frequently, 2 to 3 min., until thickened. Add the cheese and cook, stirring frequently, 1 to 2 min., until melted and combined. Add the pasta and beef. Cook, stirring frequently, 1 to 2 min., until combined and heated through. If the sauce seems dry, gradually add the remaining cooking water until you achieve your desired consistency.
Plate your dish
Divide the pasta between your bowls. Garnish with the panko. Bon appétit!
*Health Canada recommends cooking ground beef to a minimum internal temperature of 71°C.
