Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you’re serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.
NUTRITION PROFILE: Diabetes appropriate | Low calorie | Low cholesterol | Healthy weight | High calcium | High fiber | High potassium
Servings: 8
Total Time: 30 minutes
To Make Ahead: Cover and refrigerate for up to 3 days or freeze in an airtight container for up to 3 months.
INGREDIENTS:
- 2 teaspoons extra-virgin olive oil
- 1 pound whole-wheat spaghetti
- 1 large onion, finely chopped
- 1 large carrot, finely chopped
- 1 stalk celery, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon Italian seasoning
- 1 pound lean (90% or leaner) ground beef
- 1 28-ounce can crushed tomatoes
- 1/4 cup chopped flat-leaf parsley
- 1/2 teaspoon salt
- 1/2 cup grated Parmesan cheese
Recipe Steps:
1. Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
2. Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.
3. Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.
4. Serve the sauce over the pasta, sprinkled with cheese.
Recipe Nutrition:
Per serving: 384 calories; 9 g fat (3 g saturated fat, 3 g monounsaturated fat); 48 mg cholesterol; 52 g carbohydrate; 28 g protein; 10 g fiber; 416 mg sodium; 655 mg potassium; 0 g added sugars
Nutrition Bonus: Vitamin A (49% daily value), Zinc (34% dv), Iron (26% dv), Vitamin C (23% dv), Magnesium (21% dv), Potassium (19% dv).
3 Carbohydrate Servings
Exchanges: 3 starch, 1 1/2 vegetable, 2 lean meat
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