Mediterranean Diet Ground Turkey Spaghetti
Savor the wholesome flavors of the Mediterranean with this Ground Turkey Spaghetti recipe, a perfect blend of nutritious ingredients and vibrant taste. Featuring whole wheat spaghetti, lean ground turkey, and a medley of fresh vegetables like zucchini and red bell peppers, this dish is light yet satisfying. The aromatic tomato-based sauce is elevated with garlic, olive oil, and classic Mediterranean seasonings like oregano, basil, and a touch of red pepper flakes for gentle heat. Finished with a sprinkle of fresh parsley and creamy, tangy crumbled feta cheese, this recipe is not only delicious but also aligns perfectly with the heart-healthy principles of the Mediterranean diet. Quick to prepare in under 40 minutes, this wholesome meal is perfect for busy weeknights. Rich in flavor, high in nutrients, and family-friendly, this Mediterranean Diet Ground Turkey Spaghetti is sure to become a regular in your dinner rotation.
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Recipe Information
Ingredients
- 12 oz Whole wheat spaghetti
- 2 tbsp Olive oil
- 1 lb Ground turkey
- 1 medium Onion, chopped
- 3 Garlic cloves, minced
- 1 medium Red bell pepper, chopped
- 1 medium Zucchini, diced
- 14 oz Canned crushed tomatoes
- 2 tbsp Tomato paste
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 0.5 tsp Red pepper flakes
- 1 tsp Salt
- 0.5 tsp Black pepper
- 0.25 cup Fresh parsley, chopped
- 0.5 cup Feta cheese, crumbled
Instructions
Begin by boiling a large pot of salted water over high heat. Once the water reaches a rolling boil, add the whole wheat spaghetti and cook according to package instructions until al dente. Drain and set aside.
While the pasta is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the ground turkey and cook, breaking it apart with a spoon, until browned and cooked through, about 5-7 minutes. Transfer the cooked turkey to a plate and set aside.
In the same skillet, add the remaining tablespoon of olive oil. Add the chopped onion and minced garlic, sautéing until the onion is translucent and fragrant, about 3 minutes.
Add the chopped red bell pepper and diced zucchini to the skillet, cooking until the vegetables are just tender, approximately 5 minutes.
Stir in the crushed tomatoes, tomato paste, dried oregano, dried basil, red pepper flakes, salt, and black pepper. Let the sauce simmer for about 5 minutes to allow the flavors to meld together.
Return the cooked ground turkey to the skillet, stirring to combine with the vegetable-tomato mixture. Let everything simmer together for another 5 minutes.
Add the cooked spaghetti to the skillet, tossing gently to coat the pasta with the sauce.
Serve the Mediterranean Diet Ground Turkey Spaghetti, garnishing each portion with fresh parsley and a sprinkle of crumbled feta cheese.
Nutrition Facts
Calories |
1934 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.3 g | 117% | |
| Saturated Fat | 32.1 g | 160% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 422 mg | 141% | |
| Sodium | 4532 mg | 197% | |
| Total Carbohydrate | 158.1 g | 57% | |
| Dietary Fiber | 33.3 g | 119% | |
| Total Sugars | 41.2 g | ||
| Protein | 134.8 g | 270% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 971 mg | 75% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 3894 mg | 83% | |
*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.
