Heart-Healthy Classic Minced Meat Sauce
Savor the comfort of a timeless favorite with a healthy twist—this **Heart-Healthy Classic Minced Meat Sauce** is a delicious and nutritious meal option your whole family will love. Made with extra-lean ground turkey, vibrant diced vegetables like carrots, celery, and red bell peppers, and simmered in a rich blend of canned crushed tomatoes, tomato paste, and aromatic herbs like oregano and basil, this sauce is bursting with natural flavor and loaded with nutrients. The recipe swaps traditional high-fat ingredients for wholesome, heart-smart choices, including olive oil and low-sodium vegetable broth, creating a rich, hearty sauce perfect for pairing with whole-grain pasta or brown rice. Ready in under an hour, it’s ideal for weeknight dinners and meal prepping. With minimal added salt and a bright finishing touch of fresh parsley, this dish is as good for your heart as it is for your taste buds.
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Recipe Information
Ingredients
- 500 grams extra-lean ground turkey
- 1 tablespoon olive oil
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 medium, diced carrot
- 1 diced celery stalk
- 1 medium, diced red bell pepper
- 400 grams canned crushed tomatoes
- 2 tablespoons tomato paste
- 200 milliliters low-sodium vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon ground black pepper
- 1 bay leaf
- 2 tablespoons, chopped fresh parsley
- optional, to taste salt
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the finely chopped onion and sauté until it becomes translucent, about 3-4 minutes.
Stir in the minced garlic and cook for an additional 30 seconds until fragrant.
Add the diced carrot, celery, and red bell pepper. Cook while stirring occasionally, until the vegetables begin to soften, about 5 minutes.
Push the vegetables to the side of the skillet and add the extra-lean ground turkey. Cook, breaking it apart with a spoon, until it is no longer pink, about 6-8 minutes.
Stir in the canned crushed tomatoes, tomato paste, and low-sodium vegetable broth.
Add the dried oregano, dried basil, ground black pepper, and bay leaf. Mix well to combine.
Bring the mixture to a gentle simmer, then cover and let it cook on low heat for about 30 minutes, stirring occasionally.
Remove the bay leaf from the sauce and discard it.
Taste the sauce, and if desired, add salt to taste, keeping it minimal for heart-health benefits.
Sprinkle with fresh chopped parsley before serving.
Serve the minced meat sauce over your choice of whole-grain pasta or brown rice for a complete heart-healthy meal.
Nutrition Facts
Calories |
1021 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.6 g | 30% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 350 mg | 117% | |
| Sodium | 3356 mg | 146% | |
| Total Carbohydrate | 65.9 g | 24% | |
| Dietary Fiber | 16.5 g | 59% | |
| Total Sugars | 35.5 g | ||
| Protein | 141.5 g | 283% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 297 mg | 23% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 3966 mg | 84% | |
*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.
