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Whole Wheat Spaghetti with Marinara and Turkey Meatballs

Whole Wheat Spaghetti with Marinara and Turkey Meatballs

This simple recipe is an upgrade from the classic. It has more fiber and vegetables, less saturated fat and sodium but sure delivers on taste!

Ingredients:

Marinara Sauce

  • 14 oz. canned, no-salt-added or low-sodium, sliced carrots
  • 14.4 oz. packaged, frozen pepper stir-fry (onions and peppers) (thawed)
  • 1 medium zucchini (chopped)
  • 4 cloves fresh garlic (minced)
  • 2 tsp. jarred, minced garlic
  • 52 oz. cubed, no-salt-added or low-sodium tomatoes (crushed)
  • 2 tsp. salt-free, dried Italian spice blend

Whole Wheat Spaghetti and Turkey Meatballs

  • 1 lb. extra-lean or fat-free ground turkey breast (95%-99% lean)
  • 1/4 tsp. black pepper
  • 1/2 cup multigrain cereal flakes (crushed, optional)
  • 1 lb. whole-wheat spaghetti
Directions

Marinara Sauce

  1. In a large pot (not over any heat yet), add carrots. Use a fork or potato masher to mash. Add stir-fry vegetables, zucchini, garlic, crushed tomatoes and spice blend.
  2. Bring to a boil over high heat. Cover and reduce heat to a medium-low so sauce is simmering.

Whole Wheat Spaghetti and Turkey Meatballs

  1. In a bowl, combine turkey, pepper, cereal and parsley. Form meat mixture into golf-size meatballs to make about 20 to 25 meatballs.
  2. Add meatballs into the simmering sauce, trying to get the majority of meatballs covered by the sauce. Cover and cook until meatballs are cooked through, about 20 to 25 minutes.
  3. Make spaghetti according to package directions (omitting the salt and fat). Serve with marinara and meatballs.
  • Cooking tip: There are several kid-friendly steps in this recipe. Kids can help mash the carrots, crush the cereal in a sealed plastic bag and use clean hands to form the meatballs.
  • Keep it healthy: Make sure to compare sodium levels in several brands of canned vegetables and choose the product with the least amount of sodium you can find in your store.
  • Tip: Products simply labeled "ground turkey" will likely also include the skin, which elevates fat and calorie levels greatly. Make sure to purchase "ground turkey breast" which includes only the lean breast meat.
Nutrition

Per serving:  Calories: 489| Carbohydrates: 87g | Protein: 36g | Fat: 2.5g | Saturated Fat: 0.5g | Cholesterol: 30mg | Sodium: 157mg | Fiber: 16g | Sugar: 17g 

Recipe Source

https://recipes.heart.org/