Spaghetti with Turkey Meat Sauce
Ingredients:
Cooking spray
1 lb. 99% fat free ground turkey
1 28 oz. can tomatoes, cut up
1 cup green pepper, chopped
1 cup onion, chopped
2 cloves garlic, minced
1 tsp. dried oregano, crushed
1 tsp. black pepper
1 12 oz. package whole wheat pasta
Nutrition Facts
Serving Size 1 cup cooked pasta; ½ cup sauce
Servings Per Recipe 7
Amount Per Serving
Calories
280
Calories from Fat
15
% Daily Value *
Total Fat 1.5g
2%
Saturated Fat 0g
0%
Trans Fat 0g
Cholesterol 25mg
8%
Sodium 80mg
3%
Total Carbohydrate 44g
15%
Dietary Fiber 8g
32%
Sugars 5g
Protein 25g
Directions:
1. Spray large skillet with cooking spray. Preheat pan over high
heat.
2. Add turkey; cook, stirring occasionally, for 5 minutes. Drain fat.
3. Stir in tomatoes with their juice, green pepper, onion, garlic,
oregano and black pepper. Bring to a boil; reduce heat. Simmer
covered for 15 minutes, stirring occasionally. Remove cover,
simmer for 15 minutes more.
Vitamin A
Calcium
10%
Vitamin C
4%
Iron
50%
20%
* Percent Daily Values are based on a 2,000 calorie diet. Your
daily values may be higher or lower depending on your calorie
needs.
Calories:
2000
2,500
Total Fat
Less than
65g
80g
Saturated Fat
Less than
20g
25g
Cholesterol
Less than
300mg
300mg
Sodium
Less than
2,400mg
2,400mg
Total Carbohydrate
300g
375g
Dietary Fiber
25g
30g
5% calories from fat
4. Meanwhile, cook spaghetti, according to package directions, in unsalted water. Drain well.
5. Serve sauce over cooked spaghetti.
Yields about 7 servings
Source:
Recipe adapted by CUCE-Wayne County from “A Healthier You”, USDA
Recipe analyzed using The Food Processor® Nutrition Analysis Software from ESHA Research, Salem, Oregon.
In accordance with Federal law and U.S. Department of Agriculture policy, this institution is
prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political
beliefs or disabilities.
This material was funded by USDA’s Food Stamp Program and Expanded Food and Nutrition
Education Program.