This quick and easy recipe is a great, health promoting option for both individuals and families. The use of whole-wheat spaghetti provides an abundance of fiber and an overall better bang for our bite. Ground turkey is rich in protein and lower in saturated fat than ground beef, and including a vegetable like an orange pepper helps to pack in the vitamins and minerals. This recipe can also be easily adapted to your liking with various seasonings and your choice of pasta and tomato sauce.
Ingredients
Protein
- 1 pound ground turkey, chicken or firm tofu, crumbled (1 package)
Pasta
- 8 oz, whole grain
Water
- 1 to 2 quarts, salted (for pasta)
Bell_pepper
- 1 red/yellow/orange/green pepper, chopped
Tomato_sauce
- 1 jar (24 oz.)
Salt
- to taste
Pepper
- to taste
Garlic_powder
- to taste (optional)
Cooking_oil
- 1-2 tsp oil of choice (olive, avocado, etc.)
Optional_ingredients
- basil and oregano (dried or fresh), to taste; parmesan cheese (for garnish); Adobo seasoning; Mrs. Dash (salt alternative)
Instructions
Step 1
Chop the bell pepper into small, bite-sized pieces.
Step 2
Heat a large skillet over medium heat. Add the oil and let it warm, then add the chopped peppers.
Step 3
Bring a large pot of salted water (1 Tbsp salt) to a boil over medium–high heat. While the peppers sauté, cook the pasta according to package directions.
Step 4
In the same large skillet, add the protein. Break it up with a wooden spoon and season with salt, pepper, and garlic to taste.
Step 5
When the poultry/meat is no longer pink, add jar of tomato sauce, stir in, and lower heat and let simmer and cover with a lid.
Step 6
Add oregano and basil (optional).
Step 7
Once the pasta is cooked, drain it in a colander. Plate the pasta and top with the sautéed peppers and protein sauce.
Step 8
Garnish with parmesan cheese (optional) and enjoy! Pair with a side salad if desired.
Notes
- Substitute Mrs. Dash for salt for a lower sodium option
- If trying to reduce sodium, also look for reduced-sodium tomato sauces
- Add optional seasonings to taste such as basil, oregano, garlic powder, adobo, pepper
- Try ground chicken as another high-protein, lower-fat alternative to ground beef
- If you have a favorite form of whole-wheat pasta, try that instead of spaghetti
- If you prefer red, green, or yellow pepper, try adding those as well!