Heart-Healthy Spaghetti with Tomato Sauce and Meatballs
Indulge in a nutritious twist on a classic favorite with this Heart-Healthy Spaghetti with Tomato Sauce and Meatballs recipe. Perfect for a wholesome family dinner, this dish features whole-grain spaghetti paired with lean turkey meatballs, seasoned with herbs like oregano and basil, and bound together with a clever addition of rolled oats for extra fiber. A vibrant homemade tomato sauce, made from low-sodium crushed tomatoes, garlic, and onions, ties the meal together with a burst of flavor without unwanted sodium or fat. The recipe prioritizes heart health by using olive oil and lean ingredients, while fresh parsley and basil provide a fresh, aromatic garnish. Quick to prepare in under an hour and serving four, this nutrient-packed meal brings comfort food to your table with a healthy flair that doesn’t compromise on taste. Perfect for anyone seeking a low-fat, high-protein meal that's as easy to make as it is delicious!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 12 oz Whole-grain spaghetti
- 1 lb Lean ground turkey (93% lean or higher)
- 0.25 cup Rolled oats (use as a binder)
- 2 tbsp Low-fat milk
- 1 large Egg white
- 0.5 tsp Garlic powder
- 0.5 tsp Onion powder
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.25 tsp Black pepper
- 28 oz Low-sodium canned crushed tomatoes
- 1 tbsp Olive oil
- 3 large Garlic cloves, minced
- 1 medium Yellow onion, finely chopped
- 0.25 tsp Red pepper flakes
- 2 tbsp Fresh parsley, chopped
- 2 tbsp Fresh basil leaves, chopped
Instructions
Bring a large pot of water to boil and cook the whole-grain spaghetti according to package instructions. Drain and set aside.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a large bowl, combine lean ground turkey, rolled oats, low-fat milk, egg white, garlic powder, onion powder, dried oregano, dried basil, and black pepper. Mix until well combined.
Shape the mixture into small, evenly sized meatballs (about 1 inch in diameter) and place them on the prepared baking sheet.
Bake the meatballs in the preheated oven for 15-20 minutes, or until they are fully cooked and golden brown.
While the meatballs are baking, heat olive oil in a large skillet over medium heat. Add minced garlic and chopped onion, and sauté for 3-5 minutes, or until fragrant and softened.
Stir in the low-sodium crushed tomatoes and red pepper flakes. Reduce heat to low and let the sauce simmer for 15 minutes, stirring occasionally.
Once the meatballs are cooked, gently add them to the skillet with the tomato sauce and simmer for an additional 10 minutes to allow the flavors to meld.
Serve the cooked spaghetti topped with the heart-healthy tomato sauce and meatballs. Garnish with freshly chopped parsley and basil before serving.
Nutrition Facts
Calories |
1712 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.4 g | 74% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 320 mg | 107% | |
| Sodium | 533 mg | 23% | |
| Total Carbohydrate | 171.3 g | 62% | |
| Dietary Fiber | 34.2 g | 122% | |
| Total Sugars | 36.1 g | ||
| Protein | 138.3 g | 277% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 403 mg | 31% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 4125 mg | 88% | |
*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.
