Recipe Background
Healthy Spaghetti combines turkey, veggies, and Italian flair for a vibrant dish.
It's funny how an unwarranted fear can shape an entire life, and one such tale involves my first day of high school and spaghetti. Back then, my culinary knowledge extended to instant noodles and Mom’s legendary Sunday roast. Awaiting the big day, I was eager to make a grand entrance with a dynamic lunch. After much deliberation and last-minute jitters, spaghetti made the cut. Not any spaghetti, though—this was my first attempt at a 'healthy' version, eagerly assembled with bits of carrot and spinach snuck into the mix. Emulating a dish from a family trip to Italy, I included a pinch of Italian seasoning, deeply embedded in my memories of trattorias and sunlit piazzas.
Cut to the lunch bell, and there I was in the cafeteria, proudly unveiling my creation. Imagine the relief upon seeing my friends’ surprised faces turn to delight, the multicolored cherry tomatoes adding bursts of joy in every bite. I had expertly cooked the turkey to maintain its juiciness, boosting confidence with each piece of spaghetti twirled. A sprinkle of red pepper flakes provided just enough kick to encourage conversation, transforming a school lunch into a more intimate dining experience. My dish hadn’t just survived the judgment of high school peers—it thrived. From that day, spaghetti became my courage in a bowl.
For those embarking on their own culinary adventures, a word from my mildly seasoned wisdom: be generous with the broth. It keeps the spaghetti magnificently coated while letting the flavors meld into delicious harmony. Let it simmer, and when the spaghetti rests just right, your dish will be ready for its standing ovation.
Ingredients
- 1 pound ground turkey can substitute pork or beef
- 1 small onion finely diced
- 1 large carrot peeled, shredded or chopped small
- 1 cup spinach freshly chopped
- 2 teaspoons salt plus more, to taste
- 2 teaspoons garlic minced
- 2 teaspoons Italian seasoning
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/8 teaspoon red pepper flakes
- 4 1/2 cups low-sodium chicken or vegetable broth divided
- 1 (24-ounce) package multi-colored cherry tomatoes can substitute 1 (28-ounce) can crushed tomatoes
- 12 ounces whole-grain spaghetti
- 1 teaspoon sugar optional
- fresh basil optional, to taste, for garnish
Directions
- In a large skillet over medium heat, add the ground turkey and the onions and cook, while stirring often and crumbling the meat, until the turkey is cooked through, about 5-7 minutes.
- Drain the excess grease from the pan.
- Add the carrots, the spinach, 2 teaspoons of the salt, the garlic, the Italian seasoning, the oregano, the dried basil, and the red pepper flakes to the turkey mixture and cook, while stirring frequently, until fragrant, about 1-2 minutes.
- Add 4 cups of the broth and the cherry tomatoes to the turkey mixture and stir to combine.
- Increase the heat to medium-high and bring the turkey mixture to a simmer.
- Add the spaghetti to the turkey mixture and reduce the heat to medium.
- Cover the skillet and cook, while stirring often, until the pasta is cooked through, about 10-15 minutes. If the sauce thickens too quickly before the spaghetti is cooked, add the remaining broth to the turkey mixture, a little at a time, while continuing to cook until the sauce loosens to the desired consistency. You may not need all or any of the remaining broth.
- Taste the mixture for seasoning and add the extra salt and the sugar, as desired.
- Serve hot garnished with the fresh basil.
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