• Lauren

Meal Prep- Rigatoni with Meat Sauce and Broccoli

I’ve been seeing pasta again. We were going steady, and for a while we got pretty serious, but after a bad blowout, I broke it off. Admittedly, it wasn’t pasta’s fault. I got high on synthetic weed (just one terrible decision of my early 20’s >.<) and suddenly the bowl of spaghetti marinara I’d made that evening transformed into the Little Mermaid’s hair and I just couldn’t look at pasta the same after that...

Something like 8 years have passed since then and while rice has been filling the void for a while, it was time to beg for forgiveness, vow to stay natural, and get some noodles back in my life. --Note that I didn’t dive right back into angel hair, opting for very un-hair-like rigatoni, but baby steps, mk??

I’ve been using this meal prep for dinner lately and I’m loving it! Get home from the gym, hop in the shower, pop a container in the microwave for 3.5 minutes, and dinner is served. No heating up the kitchen on these warm, summer evenings, minimal post-meal clean up, and comes in at about $3 per serving!

FYI the sauce recipe is adapted from Cookie & Kate’s “Super Simple Marinara Sauce” https://cookieandkate.com/simple-marinara-sauce-recipe/


Rigatoni in Meat Sauce & Roasted Broccoli Meal Prep

Makes 4 Servings

Prep time: 5 minutes

Cook Time: 60 minutes


For Sauce:

1 lb ground beef (93% lean)

Not pictured: ground beef & rigatoni

1-28oz can of Peeled Plum Tomatoes in Basil

I medium yellow onion, peeled and halved

3 (or more) cloves of garlic

2 tablespoons extra-virgin olive oil

1 teaspoon dried oregano

Salt as needed

Optional for serving: Parmesan cheese (I used the powdered stuff because I’m fancy like that), Sriracha

Pasta: 224g (uncooked) rigatoni

Broccoli: 2-12oz bags of frozen broccoli florets


1. Preheat oven to 350 degrees, add frozen broccoli to greased cookie sheet and bake for 45 minutes

2. Bring non-stick medium-sized sauce pan to medium temperature, brown ground beef, drain fat, but retain beef in pan

3. In a separate sauce pan, bring 2 quarts of water to boil, add pasta, reduce temperature, cook according to label, strain pasta, and set aside

4. Add canned tomatoes, onion, garlic, olive oil, oregano, and salt to the non-stick saucepan and simmer for 35 minutes

5. Remove onion from sauce pan and use potato masher to carefully crush remaining ingredients (avoid scratching non-stick surface).

6. Simmer sauce for 5-10 more minutes, or until desired thickness is reached.

7. *Secret Sauce* If you like to kick things up a notch like your girl, add a splash or two of Sriracha to the thickened sauce. You're welcome :)

8. Divide broccoli, pasta, and sauce among 4 containers.

Nutrition Facts (for ¼ recipe, including pasta, meat sauce, and broccoli, without cheese or other toppings): 541 kcal, 34g Protein, 58g Carbohydrates, 8g Fiber, 12g Sugar, 16g Fat, 4g Sat. Fat, 65g Cholesterol, 598g Sodium

Cost Breakdown:

1lb Ground Beef: $5.80

HT Brand Canned Tomatoes: $1.50

1 Onion: $.70

Garlic: $.14

2 tbsp EVOO: $.64

½ box of HT Brand Rigatoni: $.25

2 bags HT Brand frozen broccoli: $3.38

Total price for recipe: $12.66

Price per serving: $3.10

Please comment below if you try this one out! Buon appetito!