Heart-Healthy Fusilli Pasta with Meat Sauce
Savor the comforting flavors of this **Heart-Healthy Fusilli Pasta with Meat Sauce**, a wholesome twist on a classic Italian favorite. Made with hearty **whole wheat fusilli** and lean ground turkey, this nutrient-packed meal is rich in fiber and protein, while staying deliciously light. The sauce simmers to perfection, blending the sweetness of diced tomatoes, the aromatic depth of garlic and herbs, and the subtle heat of red pepper flakes. Loaded with colorful veggies like carrots, celery, and red bell peppers, this dish offers a burst of freshness in every bite. Ready in just 50 minutes, this flavorful, low-sodium recipe is perfect for a satisfying dinner that’s both nutritious and incredibly indulgent. Garnished with fresh parsley for an added touch of brightness, it’s ideal when paired with a crisp side salad or steamed greens for a complete, balanced meal.
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Recipe Information
Ingredients
- 12 ounces whole wheat fusilli pasta
- 2 tablespoons extra virgin olive oil
- 1 pound lean ground turkey (93% lean)
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 medium carrot, finely diced
- 1 medium celery stalk, finely diced
- 1 medium red bell pepper, chopped
- 14.5 ounces canned diced tomatoes (low sodium)
- 2 tablespoons tomato paste
- 1 cup low-sodium chicken broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon red pepper flakes
- 2 tablespoons fresh parsley, chopped
- 0.5 teaspoon freshly ground black pepper
- 0.5 teaspoon salt
Instructions
Boil a large pot of water and cook the whole wheat fusilli according to package instructions until al dente. Drain and set aside.
In a large skillet over medium heat, add the olive oil. Once heated, add the chopped onion and sauté for about 3 minutes until translucent.
Add the minced garlic, diced carrot, diced celery, and chopped red bell pepper to the skillet. Continue to sauté for another 5 minutes until the vegetables are slightly softened.
Push the vegetables to the side of the skillet. Add the lean ground turkey to the center and cook, breaking it up with a spoon, until it's browned and cooked through, about 6-7 minutes.
Stir in the canned diced tomatoes with their juices and tomato paste, combining everything well.
Pour in the low-sodium chicken broth and add the dried oregano, dried basil, red pepper flakes, black pepper, and salt. Stir to mix all ingredients evenly.
Reduce the heat to low, cover, and let the sauce simmer for 15 minutes, stirring occasionally. This will blend the flavors together and thicken the sauce slightly.
After 15 minutes, taste the sauce, and adjust seasoning if necessary. Toss in the cooked fusilli pasta and gently mix everything until the pasta is well-coated with the sauce.
Sprinkle with fresh chopped parsley before serving. Serve hot and enjoy your heart-healthy pasta with a side salad or steamed vegetables.
Nutrition Facts
Calories |
2521 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 76.2 g | 98% | |
| Saturated Fat | 17.6 g | 88% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 1890 mg | 82% | |
| Total Carbohydrate | 308.7 g | 112% | |
| Dietary Fiber | 54.0 g | 193% | |
| Total Sugars | 40.1 g | ||
| Protein | 154.9 g | 310% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 465 mg | 36% | |
| Iron | 22.9 mg | 127% | |
| Potassium | 4966 mg | 106% | |
*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.
