Heart-Healthy Spaghetti Meat Sauce
Elevate your pasta night with this Heart-Healthy Spaghetti Meat Sauce, a wholesome twist on a classic comfort food! This recipe combines lean ground turkey with an array of vibrant veggies like zucchini, carrots, and onions to create a nutrient-packed sauce that's rich in flavor and low in sodium. Simmered with aromatic herbs including basil and oregano, this tomato-forward sauce is both satisfying and balanced. Served over hearty whole wheat spaghetti, it’s a fiber-rich dish perfect for the health-conscious. Ready in under an hour, this heart-healthy meal is as delicious as it is nutritious—all while being easy to prepare with simple ingredients. Garnish with fresh parsley for a burst of color and enjoy a guilt-free indulgence that will keep the whole family coming back for seconds!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground turkey (93% lean or higher)
- 1 medium yellow onion, finely diced
- 4 cloves garlic cloves, minced
- 1 medium zucchini, diced
- 1 medium carrot, finely diced
- 28 ounces low-sodium canned diced tomatoes
- 15 ounces low-sodium tomato sauce
- 2 tablespoons no-salt-added tomato paste
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 0.25 teaspoon crushed red pepper flakes (optional)
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped (optional garnish)
- 12 ounces whole wheat spaghetti (for serving)
Instructions
Heat the olive oil in a large skillet or pot over medium heat.
Add the ground turkey to the skillet and cook, breaking it into small pieces, until no longer pink, about 5-7 minutes.
Remove the cooked turkey from the skillet and set aside.
In the same skillet, add the diced onion, garlic, zucchini, and carrot. Cook until the vegetables are softened, about 5-7 minutes.
Return the turkey to the skillet and stir to combine with the vegetables.
Add the diced tomatoes, tomato sauce, tomato paste, dried basil, dried oregano, crushed red pepper flakes (if using), and ground black pepper to the skillet.
Stir the mixture well to incorporate all the ingredients, then bring the sauce to a gentle simmer.
Reduce the heat to low and let the sauce simmer uncovered for 20-25 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken.
While the sauce simmers, cook the whole wheat spaghetti according to the package instructions, ensuring it is al dente. Drain and set aside.
Taste the sauce and adjust the seasonings as needed. If the sauce is too thick, you can add a splash of water to reach your desired consistency.
Serve the sauce over the cooked whole wheat spaghetti, garnished with chopped fresh parsley if desired.
Nutrition Facts
Calories |
1890 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.8 g | 72% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 618 mg | 27% | |
| Total Carbohydrate | 211.2 g | 77% | |
| Dietary Fiber | 43.4 g | 155% | |
| Total Sugars | 73.7 g | ||
| Protein | 141.8 g | 284% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 460 mg | 35% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 5666 mg | 121% | |
*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.
