Mediterranean Diet Spaghetti with Tomato Sauce and Meatballs
Savor the taste of wholesome indulgence with this Mediterranean Diet Spaghetti with Tomato Sauce and Meatballs recipe—an elevated twist on a classic comfort dish that balances heart-healthy ingredients with bold flavors. Featuring whole-grain spaghetti, lean ground turkey, and a luscious tomato sauce infused with garlic, basil, and oregano, this dish is the perfect combination of nutritious and delicious. The tender, flavor-packed turkey meatballs are browned to perfection and simmered in the aromatic sauce, creating a meal that feels indulgent without compromise. Ready in just 50 minutes, this recipe is easy to prepare and makes for a satisfying, family-friendly dinner. Garnish with a sprinkle of Parmesan cheese and fresh parsley for an added layer of Mediterranean authenticity. Perfect for anyone looking to embrace the Mediterranean diet while enjoying a hearty, comforting pasta dish!
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Recipe Information
Ingredients
- 12 oz Whole-grain spaghetti
- 4 tbsp Extra virgin olive oil
- 1 medium Yellow onion, finely diced
- 3 Garlic cloves, minced
- 28 oz Crushed tomatoes (canned, low-sodium)
- 2 tbsp Tomato paste
- 0.25 cup Fresh basil, chopped
- 1 tsp Dried oregano
- 1.5 tsp Salt
- 0.5 tsp Black pepper
- 1 lb Ground turkey (93% lean)
- 1 large Egg
- 0.5 cup Whole-wheat breadcrumbs
- 2 tbsp Fresh parsley, chopped
- 0.25 cup Grated Parmesan cheese (optional, for garnish)
Instructions
Boil a large pot of water and cook the whole-grain spaghetti according to package instructions until al dente. Reserve 1/2 cup of pasta water before draining the spaghetti. Set aside.
In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the diced onions and sauté for 3-4 minutes until softened. Stir in the minced garlic and cook for another minute.
Add the crushed tomatoes, tomato paste, oregano, 1 teaspoon of salt, and 1/4 teaspoon of black pepper to the skillet. Stir well and let the sauce simmer for 15 minutes, stirring occasionally. Add the chopped basil toward the end of cooking.
While the sauce simmers, prepare the turkey meatballs. In a mixing bowl, combine the ground turkey, egg, whole-wheat breadcrumbs, parsley, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix well using clean hands or a spoon until thoroughly combined.
Using your hands, form the mixture into 1-inch meatballs (approximately 20 meatballs) and place them on a plate or tray.
In a separate large skillet, heat the remaining 2 tablespoons of olive oil over medium heat. Add the meatballs in batches and cook for 6-7 minutes, turning occasionally, until browned on all sides and fully cooked through.
Gently transfer the cooked meatballs into the simmering tomato sauce and let them cook together for an additional 5 minutes to absorb the flavors.
Toss the cooked spaghetti with the reserved pasta water (if needed for consistency) and portion onto plates. Spoon the meatballs and tomato sauce over the spaghetti.
Garnish with freshly grated Parmesan cheese (optional) and additional parsley, if desired. Serve warm.
Nutrition Facts
Calories |
2555 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 128.3 g | 164% | |
| Saturated Fat | 33.3 g | 166% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 689 mg | 230% | |
| Sodium | 5391 mg | 234% | |
| Total Carbohydrate | 195.8 g | 71% | |
| Dietary Fiber | 37.4 g | 134% | |
| Total Sugars | 38.9 g | ||
| Protein | 168.5 g | 337% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 1205 mg | 93% | |
| Iron | 25.3 mg | 141% | |
| Potassium | 3948 mg | 84% | |
*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.
