Heart-Healthy Pasta with Ground Meat and Vegetables
Elevate your weeknight dinner routine with this Heart-Healthy Pasta with Ground Meat and Vegetables, a wholesome and flavorful dish that's perfect for busy schedules and nutritious eating. Featuring tender whole wheat pasta, lean ground turkey or chicken, and a vibrant mix of zucchini, cherry tomatoes, and red bell peppers, this recipe delivers a satisfying balance of protein, fiber, and vitamins. The savory sauce, infused with garlic, oregano, and a touch of red pepper flakes, comes together effortlessly with low-sodium chicken broth and tomato paste for a lighter yet deeply flavorful base. Finished with fresh basil, this Mediterranean-inspired pasta is quick to prepare in just 45 minutes and works beautifully as a heart-healthy main course. Perfect for family dinners, this recipe is an excellent choice for anyone looking to enjoy a wholesome comfort food packed with nutrients and bold flavors.
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Recipe Information
Ingredients
- 8 ounces Whole wheat pasta
- 2 tablespoons Olive oil
- 1 pound Lean ground turkey or chicken
- 1 medium Onion, diced
- 1 medium Red bell pepper, diced
- 1 medium Zucchini, diced
- 1 cup Cherry tomatoes, halved
- 3 cloves Garlic, minced
- 1 cup Low-sodium chicken broth
- 2 tablespoons Tomato paste
- 1 teaspoon Dried oregano
- 0.25 teaspoon Red pepper flakes
- 0.5 cup Fresh basil leaves, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
1. Begin by boiling a large pot of water. Add a pinch of salt. Once the water is boiling, add the whole wheat pasta and cook according to the package instructions until al dente. Drain and set aside.
2. While the pasta is cooking, heat olive oil in a large skillet over medium heat. Add the diced onion and cook for about 2-3 minutes until they begin to soften.
3. Add the ground turkey or chicken to the skillet. Cook and crumble the meat with a spoon until no longer pink, about 5-7 minutes.
4. Stir in the diced red bell pepper, diced zucchini, and minced garlic. Cook for another 3-4 minutes until the vegetables begin to soften.
5. Add the cherry tomatoes, tomato paste, and low-sodium chicken broth to the skillet. Stir well to combine.
6. Season the mixture with dried oregano, salt, black pepper, and red pepper flakes. Bring the sauce to a simmer, and let it cook for 5-7 minutes, allowing flavors to meld and sauce to slightly thicken.
7. Add the cooked pasta to the skillet, tossing it with the sauce and vegetables until well combined.
8. Remove the skillet from heat and stir in the chopped fresh basil.
9. Serve immediately, garnishing with additional fresh basil if desired.
Nutrition Facts
Calories |
1503 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 72.4 g | 93% | |
| Saturated Fat | 16.3 g | 82% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 363 mg | 121% | |
| Sodium | 1653 mg | 72% | |
| Total Carbohydrate | 102.6 g | 37% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 24.2 g | ||
| Protein | 124.6 g | 249% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 345 mg | 27% | |
| Iron | 16.7 mg | 93% | |
| Potassium | 3395 mg | 72% | |
*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.
