Heart-Healthy Tomato Meat Sauce
Elevate your pasta night with this hearty yet nutritious Heart-Healthy Tomato Meat Sauce—a guilt-free indulgence packed with flavor and wholesome ingredients. Crafted with lean ground turkey, vibrant vegetables like carrots and celery, and a rich blend of no-salt-added diced tomatoes and low-sodium broth, this sauce is a heart-smart alternative to traditional meat sauces. Enhanced with fragrant herbs including oregano and basil, and given a gentle kick from crushed red pepper flakes, every bite is balanced and satisfying. Perfectly simmered to a velvety texture, it pairs beautifully with whole-grain pasta, spaghetti squash, or zoodles for a nourishing, family-friendly meal. With only 15 minutes of prep and straightforward cooking steps, this dish prioritizes health without sacrificing taste—making it an ideal choice for busy weeknights or meal prep.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 pound lean ground turkey (93% lean or higher)
- 1 medium yellow onion, finely diced
- 3 cloves garlic cloves, minced
- 1 medium carrot, peeled and finely diced
- 1 stalk celery stalk, finely diced
- 28 ounces no-salt-added diced tomatoes
- 2 tablespoons low-sodium tomato paste
- 1 cup low-sodium chicken or vegetable broth
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.25 teaspoon crushed red pepper flakes
- 2 tablespoons fresh parsley, chopped (optional for garnish)
- to taste ground black pepper (to taste)
Instructions
Heat a large nonstick skillet or pot over medium heat and add the olive oil.
Once the oil is hot, add the ground turkey. Cook, stirring frequently, until the turkey is browned and fully cooked, about 5-7 minutes. Break it apart into small pieces as it cooks.
Using a slotted spoon, transfer the cooked turkey to a plate and set aside. Leave any rendered juices in the skillet.
Add the diced onion, garlic, carrot, and celery to the skillet. Cook, stirring occasionally, until the vegetables are softened, about 8-10 minutes.
Stir in the low-sodium tomato paste and cook for 1 minute to enhance its flavor.
Add the no-salt-added diced tomatoes, low-sodium chicken or vegetable broth, oregano, basil, and crushed red pepper flakes to the skillet. Stir to combine.
Return the cooked turkey to the skillet, mixing it into the sauce.
Reduce the heat to low, partially cover the skillet with a lid, and let the sauce simmer gently for 25-30 minutes, stirring occasionally.
Taste the sauce and add ground black pepper as desired. If necessary, adjust consistency with a little more broth.
Serve the sauce over whole-grain pasta, spaghetti squash, or zoodles for a heart-healthy meal, and garnish with fresh parsley if desired.
Nutrition Facts
Calories |
1371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.1 g | 86% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 764 mg | 33% | |
| Total Carbohydrate | 71.4 g | 26% | |
| Dietary Fiber | 20.1 g | 72% | |
| Total Sugars | 40.2 g | ||
| Protein | 113.6 g | 227% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 419 mg | 32% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 3837 mg | 82% | |
*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.
