Heart-Healthy Spaghetti Meat Sauce

Savor the rich and wholesome flavors of this Heart-Healthy Spaghetti Meat Sauce, a guilt-free indulgence perfect for family dinners or meal prep. Made with lean ground turkey, fiber-rich veggies like zucchini and carrots, and low-sodium tomato products, this nutritious recipe is a lighter twist on the classic spaghetti meat sauce without sacrificing taste. Infused with aromatic garlic, onions, and Italian herbs, this dish boasts a robust flavor profile while supporting heart health. Served over whole wheat spaghetti, it’s a satisfying meal loaded with protein, vitamins, and whole grains. Ready in under an hour and packed with bold, delicious flavors, this recipe is an excellent choice for your next wholesome, home-cooked meal.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 pound lean ground turkey (93% lean or higher)
• 1 medium yellow onion, finely diced
• 4 cloves garlic cloves, minced
• 1 medium zucchini, diced
• 1 medium carrot, finely diced
• 28 ounces low-sodium canned diced tomatoes
• 15 ounces low-sodium tomato sauce
• 2 tablespoons no-salt-added tomato paste
• 1 teaspoon dried basil
• 1 teaspoon dried oregano
• 0.25 teaspoon crushed red pepper flakes (optional)
• 0.5 teaspoon ground black pepper
• 2 tablespoons fresh parsley, chopped (optional garnish)
• 12 ounces whole wheat spaghetti (for serving)

Directions

Step 1

Heat the olive oil in a large skillet or pot over medium heat.

Step 2

Add the ground turkey to the skillet and cook, breaking it into small pieces, until no longer pink, about 5-7 minutes.

Step 3

Remove the cooked turkey from the skillet and set aside.

Step 4

In the same skillet, add the diced onion, garlic, zucchini, and carrot. Cook until the vegetables are softened, about 5-7 minutes.

Step 5

Return the turkey to the skillet and stir to combine with the vegetables.

Step 6

Add the diced tomatoes, tomato sauce, tomato paste, dried basil, dried oregano, crushed red pepper flakes (if using), and ground black pepper to the skillet.

Step 7

Stir the mixture well to incorporate all the ingredients, then bring the sauce to a gentle simmer.

Step 8

Reduce the heat to low and let the sauce simmer uncovered for 20-25 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken.

Step 9

While the sauce simmers, cook the whole wheat spaghetti according to the package instructions, ensuring it is al dente. Drain and set aside.

Step 10

Taste the sauce and adjust the seasonings as needed. If the sauce is too thick, you can add a splash of water to reach your desired consistency.

Step 11

Serve the sauce over the cooked whole wheat spaghetti, garnished with chopped fresh parsley if desired.

Nutrition Facts

Serving size	(2470.1g)

Amount per serving	% Daily Value*
Calories	1890.5

Total Fat 55.8g	0%
Saturated Fat 14.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 317.5mg	0%
Sodium 618.4mg	0%
Total Carbohydrate 211.2g	0%
Dietary Fiber 43.4g	0%
Total Sugars 73.7g
Protein 141.8g	0%

Vitamin D 0IU	0%
Calcium 460.3mg	0%
Iron 19.4mg	0%
Potassium 5665.6mg	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: 26.2%

Protein: 29.6%

Carbs: 44.1%