Heart-Healthy Spaghetti Sauce with Ground Beef
Elevate your weeknight pasta nights with this *Heart-Healthy Spaghetti Sauce with Ground Beef*, a flavorful twist on classic Italian comfort food that’s packed with nutrition! Featuring lean ground beef, vibrant vegetables like zucchini, carrot, and spinach, and a rich tomato base seasoned with fragrant herbs, this recipe is designed to be both delicious and mindful of heart health. Using olive oil, no-salt-added crushed tomatoes, and low-sodium tomato paste helps cut back on sodium, while whole-grain or legume-based pasta makes the perfect pairing for an extra boost of fiber. With easy prep and a simmer time that allows all the wonderful flavors to meld, this wholesome spaghetti sauce ensures a satisfying, balanced, and guilt-free meal for the whole family.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 pound lean ground beef (90% lean or higher)
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 medium carrot, finely grated
- 1 medium zucchini, finely diced
- 28 ounces canned crushed tomatoes (no salt added)
- 2 tablespoons low-sodium tomato paste
- 2 teaspoons dried Italian seasoning
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 0.25 teaspoon crushed red pepper flakes (optional)
- 0.5 teaspoon black pepper
- 2 cups spinach, chopped
- 2 tablespoons fresh parsley, chopped (optional garnish)
- 0.5 cup water or low-sodium beef broth
Instructions
In a large skillet or saucepan, heat the olive oil over medium heat.
Add the lean ground beef, breaking it up with a spoon or spatula, and cook until browned, about 5-7 minutes. Drain any excess fat if necessary and set the beef aside on a plate.
In the same pan, add the chopped onion and cook for 3-4 minutes, stirring occasionally, until softened.
Add the minced garlic, grated carrot, and diced zucchini to the pan. Cook for another 3-4 minutes, stirring, until the vegetables start to soften.
Stir in the canned crushed tomatoes, low-sodium tomato paste, and water or low-sodium beef broth. Mix thoroughly to combine.
Add the cooked ground beef back to the pan, then stir in the dried Italian seasoning, dried basil, dried oregano, black pepper, and optional crushed red pepper flakes for a touch of heat.
Reduce the heat to low, cover the pan, and let the sauce simmer gently for 25-30 minutes, stirring occasionally to prevent sticking and to allow flavors to meld.
During the last 5 minutes of cooking, stir in the chopped spinach and let it wilt into the sauce.
Taste the sauce and adjust the seasoning, adding more black pepper if needed.
Serve the heart-healthy spaghetti sauce over whole-grain or legume-based pasta for added fiber. Garnish with freshly chopped parsley if desired.
Nutrition Facts
Calories |
1638 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.1 g | 109% | |
| Saturated Fat | 29.6 g | 148% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 568 mg | 25% | |
| Total Carbohydrate | 85.4 g | 31% | |
| Dietary Fiber | 25.0 g | 89% | |
| Total Sugars | 46.3 g | ||
| Protein | 138.1 g | 276% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 484 mg | 37% | |
| Iron | 21.8 mg | 121% | |
| Potassium | 5338 mg | 114% | |
*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.
