Low Calorie Lunch

Spaghetti with Tomato Sauce

and Turkey Breast
4
Average: 4 (5 votes)
(5 votes)
Spaghetti with Tomato Sauce

Spaghetti with Tomato Sauce - Perfect pasta: red and hot as love!

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Health Score:
9,3 / 10
Difficulty:
very easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
681
calories
Calories

Healthy, because

Even smarter

Nutritional values

This variation of classic Bolognese with turkey filet is lower in fat but maintains the same amount of flavor.

Don't be afraid of canned tomatoes! Tomatoes owe their color to lycopene, which protects our cells from harmful free radicals. 

1 serving contains
(Percentage of daily recommendation)
Calorie681 kcal(32 %)
Protein54 g(55 %)
Fat16 g(14 %)
Carbohydrates76 g(51 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.1 μg(1 %)
Vitamin E4.6 mg(38 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin29.7 mg(248 %)
Vitamin B₆1.1 mg(79 %)
Folate92 μg(31 %)
Pantothenic acid1.8 mg(30 %)
Biotin23.2 μg(52 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C34 mg(36 %)
Potassium1,205 mg(30 %)
Calcium225 mg(23 %)
Magnesium129 mg(43 %)
Iron5 mg(33 %)
Iodine15 μg(8 %)
Zinc5.1 mg(64 %)
Saturated fatty acids4.3 g
Uric acid275 mg
Cholesterol98 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 onion
1 garlic
12 ounces turkey breasts
salt
peppers
2 large ripe tomatoes
1 sprig thyme
2 tablespoons olive oil
8 ounces whole peeled tomatoes (canned)
8 ounces Spaghetti
2 ounces young Spinach (or arugula)
1 piece Parmesan
How healthy are the main ingredients?
tomatoParmesanolive oilSpinachthymeonion
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Can opener, 1 Pot, 1 Wooden spoon, 1 Plate, 1 large Sieve, 1 Fine grater, 1 Paper towel, 1 Skillet

Preparation steps

1.
Spaghetti with Tomato Sauce preparation step 1

Peel the onion and garlic and dice finely.

2.
Spaghetti with Tomato Sauce preparation step 2

Rinse turkey breast, pat dry with paper towels and cut into narrow strips. Season with salt and pepper.

3.
Spaghetti with Tomato Sauce preparation step 3

Rinse tomatoes and cut out stems. Cut tomatoes into quarters, then into large pieces.

4.
Spaghetti with Tomato Sauce preparation step 4

Rinse thyme, shake dry and pluck the leaves.

5.
Spaghetti with Tomato Sauce preparation step 5

Heat oil in a pot. Cook turkey until seared on both sides. Remove from pan.

6.
Spaghetti with Tomato Sauce preparation step 6

Sauté garlic and onion until golden brown in same pot. Add canned tomatoes with their juices, fresh tomatoes and thyme. Generously season with salt and pepper. Cook over medium heat for about 10 minutes.

7.
Spaghetti with Tomato Sauce preparation step 7

Meanwhile, cook spaghetti in a large pot of boiling salted water until al dente according to package instructions.

8.
Spaghetti with Tomato Sauce preparation step 8

When pasta is almost finished cooking, add the turkey to the tomato sauce and simmer for about 10 minutes.

9.
Spaghetti with Tomato Sauce preparation step 9

Meanwhile, rinse spinach leaves, shake dry and chop coarsely.

10.
Spaghetti with Tomato Sauce preparation step 10

Finely grate Parmesan cheese.

11.
Spaghetti with Tomato Sauce preparation step 11

Drain spaghetti. Season tomato sauce with salt and pepper and toss with the pasta. Sprinkle with chopped spinach and Parmesan cheese and serve immediately.