Cooking Light Spaghetti and Meat Sauce
Lighten up your pasta night with this Cooking Light Spaghetti and Meat Sauce recipe—perfect for a wholesome, flavorful meal the entire family will love! This quick and easy dinner features tender whole grain spaghetti (or a protein-packed alternative like lentil or chickpea pasta) topped with a rich, savory meat sauce made from lean ground turkey or beef, fragrant garlic, zesty Italian seasoning, and crushed tomatoes. Finished with optional red pepper flakes for a hint of spice and garnished with fresh parsley and Parmesan, this dish strikes the perfect balance between healthy and indulgent. Ready in just 40 minutes, it’s a time-saving classic that doesn’t skimp on taste or nutrition—ideal for busy weeknights and meal prepping alike.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, finely diced
- 3 garlic cloves, minced
- 1 pound lean ground turkey or lean ground beef (90% lean or higher)
- 28 ounces canned crushed tomatoes (low sodium)
- 2 tablespoons tomato paste
- 2 teaspoons dried Italian seasoning
- 0.5 teaspoons red pepper flakes (optional)
- 0.5 teaspoons salt
- 0.5 teaspoons ground black pepper
- 12 ounces whole grain spaghetti or spaghetti made from lentils/chickpeas
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
- 0.25 cup Parmesan cheese, grated (optional, for garnish)
Instructions
Heat a large skillet or saucepan over medium heat and add the olive oil.
Once the oil is hot, add the diced onion and sauté for 3-4 minutes until softened.
Add the minced garlic to the skillet and cook for an additional 1 minute, stirring frequently.
Add the lean ground turkey or beef to the skillet. Break it up with a wooden spoon and cook until browned, about 5-7 minutes.
Stir in the crushed tomatoes, tomato paste, dried Italian seasoning, red pepper flakes (if using), salt, and ground black pepper.
Reduce the heat to low and let the sauce simmer uncovered for 15-20 minutes, stirring occasionally.
While the sauce simmers, bring a large pot of salted water to a boil and cook the spaghetti according to the package instructions until al dente. Drain the pasta.
Taste the sauce and adjust seasoning if needed.
Serve the pasta topped with the meat sauce. Garnish with chopped parsley and grated Parmesan cheese, if desired.
Nutrition Facts
Calories |
514 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 98 mg | 33% | |
| Sodium | 451 mg | 20% | |
| Total Carbohydrate | 49.3 g | 18% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 10.0 g | ||
| Protein | 38.5 g | 77% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 198 mg | 15% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 1175 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
