Low Sodium Turkey Spaghetti
Delight in the wholesome flavors of this Low Sodium Turkey Spaghetti, a heart-healthy twist on a classic comfort dish! Featuring nutrient-packed whole wheat spaghetti and tender extra-lean ground turkey, this recipe is brought to life with a medley of aromatic garlic, onion, and fresh herbs. The no-salt-added tomato base, seasoned with Italian spices and optional crushed red pepper flakes, makes for a flavorful yet low-sodium marinara sauce that complements the pasta perfectly. Ready in just 45 minutes, this easy-to-follow recipe is perfect for busy weeknights or meal prep. Garnished with vibrant parsley and fresh basil, this lighter version of spaghetti is bound to become a family favorite while supporting a low-sodium lifestyle.
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Recipe Information
Ingredients
- 12 ounces Whole wheat spaghetti
- 1 pound Extra-lean ground turkey
- 2 tablespoons Olive oil
- 3 units Garlic cloves, minced
- 1 medium Yellow onion, finely diced
- 28 ounces Diced tomatoes, no-salt-added
- 2 tablespoons Tomato paste, no-salt-added
- 2 teaspoons Italian seasoning
- 0.25 teaspoons Crushed red pepper flakes (optional)
- 0.5 teaspoons Black pepper
- 0.25 cup Fresh basil leaves, chopped
- 2 tablespoons Fresh parsley, chopped (for garnish)
Instructions
Bring a large pot of water to boil. Cook the whole wheat spaghetti according to the package instructions for al dente texture. Drain and set aside, reserving 1/2 cup of the pasta water.
While the pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground turkey and cook, breaking it up with a spoon, until it is fully cooked and no longer pink, about 7-8 minutes. Remove the turkey from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic and diced onion until softened and fragrant, about 4-5 minutes.
Stir in the no-salt-added diced tomatoes, tomato paste, Italian seasoning, crushed red pepper flakes (if using), and black pepper. Mix well and let the sauce simmer for 10 minutes to thicken slightly.
Return the cooked ground turkey to the skillet and stir to combine with the sauce. Adjust the consistency with the reserved pasta water, 1 tablespoon at a time, if needed.
Add the freshly chopped basil to the sauce and cook for an additional 2 minutes.
Serve the sauce over the cooked whole wheat spaghetti. Garnish with fresh parsley and enjoy your low sodium turkey spaghetti!
Nutrition Facts
Calories |
1506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.4 g | 49% | |
| Saturated Fat | 7.0 g | 35% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 318 mg | 106% | |
| Sodium | 346 mg | 15% | |
| Total Carbohydrate | 149.9 g | 55% | |
| Dietary Fiber | 31.9 g | 114% | |
| Total Sugars | 36.9 g | ||
| Protein | 147.9 g | 296% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 3655 mg | 78% | |
*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.
