Cooking Light Spaghetti and Meat Sauce

Lighten up your pasta night with this Cooking Light Spaghetti and Meat Sauce recipe—perfect for a wholesome, flavorful meal the entire family will love! This quick and easy dinner features tender whole grain spaghetti (or a protein-packed alternative like lentil or chickpea pasta) topped with a rich, savory meat sauce made from lean ground turkey or beef, fragrant garlic, zesty Italian seasoning, and crushed tomatoes. Finished with optional red pepper flakes for a hint of spice and garnished with fresh parsley and Parmesan, this dish strikes the perfect balance between healthy and indulgent. Ready in just 40 minutes, it’s a time-saving classic that doesn’t skimp on taste or nutrition—ideal for busy weeknights and meal prepping alike.

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, finely diced
• 3 garlic cloves, minced
• 1 pound lean ground turkey or lean ground beef (90% lean or higher)
• 28 ounces canned crushed tomatoes (low sodium)
• 2 tablespoons tomato paste
• 2 teaspoons dried Italian seasoning
• 0.5 teaspoons red pepper flakes (optional)
• 0.5 teaspoons salt
• 0.5 teaspoons ground black pepper
• 12 ounces whole grain spaghetti or spaghetti made from lentils/chickpeas
• 2 tablespoons fresh parsley, chopped (optional, for garnish)
• 0.25 cup Parmesan cheese, grated (optional, for garnish)

Directions

Step 1

Heat a large skillet or saucepan over medium heat and add the olive oil.

Step 2

Once the oil is hot, add the diced onion and sauté for 3-4 minutes until softened.

Step 3

Add the minced garlic to the skillet and cook for an additional 1 minute, stirring frequently.

Step 4

Add the lean ground turkey or beef to the skillet. Break it up with a wooden spoon and cook until browned, about 5-7 minutes.

Step 5

Stir in the crushed tomatoes, tomato paste, dried Italian seasoning, red pepper flakes (if using), salt, and ground black pepper.

Step 6

Reduce the heat to low and let the sauce simmer uncovered for 15-20 minutes, stirring occasionally.

Step 7

While the sauce simmers, bring a large pot of salted water to a boil and cook the spaghetti according to the package instructions until al dente. Drain the pasta.

Step 8

Taste the sauce and adjust seasoning if needed.

Step 9

Serve the pasta topped with the meat sauce. Garnish with chopped parsley and grated Parmesan cheese, if desired.

Nutrition Facts

Serving size	(1830.5g)

Amount per serving	% Daily Value*
Calories	2153.5

Total Fat 90.1g	0%
Saturated Fat 27.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 398.6mg	0%
Sodium 2604.5mg	0%
Total Carbohydrate 196.3g	0%
Dietary Fiber 39.3g	0%
Total Sugars 38.7g
Protein 161.5g	0%

Vitamin D 23.8IU	0%
Calcium 1032.8mg	0%
Iron 20.6mg	0%
Potassium 4745.8mg	0%

*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.

Source of Calories

Fat: 36.2%

Protein: 28.8%

Carbs: 35.0%