Low Fat Pasta with Ground Meat and Vegetables
Packed with nutritious ingredients and bursting with savory flavors, this Low Fat Pasta with Ground Meat and Vegetables is a wholesome, guilt-free twist on a classic comfort dish. Featuring hearty whole wheat pasta, lean ground turkey or chicken, and a vibrant mix of onions, zucchini, red bell peppers, and mushrooms, this recipe strikes the perfect balance between taste and health. Simmered in a fragrant tomato-based sauce enhanced with oregano, basil, and garlic, every bite is packed with richness while staying light. Ready in just 40 minutes, this easy-to-make recipe is ideal for busy weeknights and provides a satisfying meal for the whole family. Garnish with fresh parsley and optional grated parmesan for a delightful finishing touch. Perfect for those seeking a protein-packed, veggie-filled pasta recipe that’s both delicious and nutritious!
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Recipe Information
Ingredients
- 12 ounces whole wheat pasta
- 1 pound lean ground turkey or chicken
- 1 tablespoon extra virgin olive oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 cup mushrooms, sliced
- 14 ounces crushed tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 cup parmesan cheese, grated (optional)
- 2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Bring a large pot of salted water to a boil and cook the whole wheat pasta according to package instructions until al dente. Drain and set aside.
In a large skillet, heat the olive oil over medium heat.
Add the chopped onion and sauté for about 3 minutes until soft and translucent.
Add the minced garlic and cook for an additional 1 minute, stirring frequently.
Increase the heat to medium-high and add the lean ground turkey or chicken to the skillet. Cook, breaking it apart with a wooden spoon, until it is no longer pink, about 5 minutes.
Stir in the diced zucchini, red bell pepper, and mushrooms. Cook for 5 more minutes until the vegetables are tender.
Pour in the crushed tomatoes, mixing well to combine.
Season the mixture with dried oregano, dried basil, salt, and black pepper.
Reduce heat to medium-low and allow the sauce to simmer for about 10 minutes, stirring occasionally, to meld the flavors.
Add the cooked pasta to the skillet and gently toss to combine with the meat and vegetables.
Serve the pasta hot, garnished with grated parmesan cheese if desired and fresh parsley.
Nutrition Facts
Calories |
1781 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 75.8 g | 97% | |
| Saturated Fat | 24.8 g | 124% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 410 mg | 137% | |
| Sodium | 2498 mg | 109% | |
| Total Carbohydrate | 142.3 g | 52% | |
| Dietary Fiber | 29.3 g | 105% | |
| Total Sugars | 30.9 g | ||
| Protein | 153.6 g | 307% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 944 mg | 73% | |
| Iron | 15.0 mg | 83% | |
| Potassium | 3983 mg | 85% | |
*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.
