Low Fat Rotini Pasta with Meat Sauce
Savor the comforting flavors of this Low Fat Rotini Pasta with Meat Sauce, a wholesome and hearty dish perfect for family dinners or meal prep. Made with nutrient-packed whole wheat rotini and lean ground turkey, this recipe delivers a guilt-free indulgence without compromising on taste. The aromatic blend of garlic, onion, and Italian herbs infuses the savory tomato-based sauce with a robust depth of flavor, while a hint of crushed red pepper adds a tantalizing kick. Simmered to perfection and tossed with al dente pasta, this dish is finished with a sprinkle of fresh parsley for a vibrant touch. Quick to prepare and packed with protein, this low-fat recipe is an ideal choice for a healthy yet satisfying meal.
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Recipe Information
Ingredients
- 12 oz whole wheat rotini pasta
- 1 lb lean ground turkey (93/7 or lower)
- 1 medium yellow onion, diced
- 3 large garlic clove, minced
- 28 oz canned crushed tomatoes, no salt added
- 2 tbsp tomato paste
- 1 cup low sodium chicken broth
- 1 tsp dried oregano
- 1 tsp dried basil
- 0.5 tsp crushed red pepper flakes
- 1 tbsp extra virgin olive oil
- 0.5 tsp salt
- 0.25 tsp black pepper
- 2 tbsp fresh parsley, chopped
Instructions
Bring a large pot of salted water to a boil. Cook the whole wheat rotini pasta according to the package instructions until al dente. Drain well and set aside.
In a large skillet or sauté pan, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Add the minced garlic to the pan and sauté for an additional 1 minute until fragrant.
Add the lean ground turkey to the onion and garlic mixture. Cook, breaking up the meat with a wooden spoon, until the turkey is browned and fully cooked, about 6-7 minutes.
Stir in the crushed tomatoes, tomato paste, and low sodium chicken broth.
Season the sauce with dried oregano, dried basil, crushed red pepper flakes, salt, and black pepper. Stir to combine.
Bring the sauce to a simmer, then reduce the heat to low and let it gently simmer for about 15-20 minutes to allow the flavors to meld, stirring occasionally.
Taste the sauce and adjust seasoning if necessary.
Toss the cooked rotini pasta with the meat sauce in the skillet until well coated.
Serve the pasta hot, garnished with fresh parsley.
Enjoy your delicious and healthy low-fat rotini pasta with meat sauce!
Nutrition Facts
Calories |
2323 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.2 g | 72% | |
| Saturated Fat | 14.2 g | 71% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 324 mg | 108% | |
| Sodium | 2138 mg | 93% | |
| Total Carbohydrate | 318.3 g | 116% | |
| Dietary Fiber | 45.8 g | 164% | |
| Total Sugars | 42.9 g | ||
| Protein | 138.3 g | 277% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 393 mg | 30% | |
| Iron | 19.7 mg | 109% | |
| Potassium | 4835 mg | 103% | |
*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.
