Heart-Healthy Turkey Spaghetti
Treat your taste buds and your heart to a bowl of this flavorful and nutritious Heart-Healthy Turkey Spaghetti. This wholesome spin on a classic comfort food uses lean ground turkey and whole-grain spaghetti to create a lighter yet satisfying dish. A robust tomato-based sauce, made with no-salt-added diced tomatoes and enriched with aromatic garlic, onion, and Italian herbs, pairs perfectly with the tender pasta. Packed with fiber, protein, and optional nutrient-rich spinach, this recipe is perfect for a weeknight dinner that doesn't skimp on taste or health. Top it off with fresh parsley and a sprinkle of Parmesan for a restaurant-quality finish. Quick to prepare and family-approved, this heart-healthy turkey spaghetti will quickly become your go-to recipe for balanced eating without the fuss.
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Recipe Information
Ingredients
- 12 oz whole-grain spaghetti
- 2 tbsp extra-virgin olive oil
- 1 lb lean ground turkey (93% lean or higher)
- 1 medium yellow onion, finely diced
- 3 garlic cloves, minced
- 28 oz diced tomatoes (no-salt-added, canned)
- 2 tbsp tomato paste (low-sodium)
- 1 cup low-sodium chicken broth
- 1 tsp dried basil
- 1 tsp dried oregano
- 0.5 tsp crushed red pepper flakes (optional, for heat)
- 2 cups fresh spinach (optional, for added greens)
- 2 tbsp fresh parsley, chopped (optional, for garnish)
- 0.25 cup Parmesan cheese, grated (optional, for topping)
Instructions
Bring a large pot of water to a boil. Add a pinch of salt to the water, then cook the whole-grain spaghetti according to the package instructions until al dente. Reserve 1/2 cup of the pasta water and drain the rest. Set the spaghetti aside.
In a large skillet, heat the extra-virgin olive oil over medium heat. Add the finely diced onion and cook until softened, about 3-4 minutes.
Add the minced garlic and cook for another 30 seconds, stirring frequently to prevent burning.
Add the lean ground turkey to the skillet. Cook until the turkey is browned and cooked through, breaking it up into small pieces with a spatula, about 6-8 minutes.
Stir in the tomato paste, diced tomatoes, and low-sodium chicken broth. Mix well to combine, and let the sauce simmer for 5-7 minutes, stirring occasionally.
Add the dried basil, dried oregano, and crushed red pepper flakes (if using). Stir to incorporate the seasonings. Taste and adjust seasoning if necessary.
If using fresh spinach, add it to the skillet and stir until wilted, about 1-2 minutes.
Toss the cooked spaghetti into the skillet with the turkey sauce. If the sauce seems too thick, add a splash of the reserved pasta water to loosen it.
Serve the heart-healthy turkey spaghetti warm. Garnish with freshly chopped parsley and a sprinkle of Parmesan cheese if desired.
Nutrition Facts
Calories |
1997 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.8 g | 110% | |
| Saturated Fat | 26.6 g | 133% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 365 mg | 122% | |
| Sodium | 1508 mg | 66% | |
| Total Carbohydrate | 159.1 g | 58% | |
| Dietary Fiber | 32.9 g | 118% | |
| Total Sugars | 38.1 g | ||
| Protein | 156.8 g | 314% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1125 mg | 87% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 4262 mg | 91% | |
*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.
