If you love spaghetti and meatballs, but hate all the fat and refined starches, there is a delicious, healthy alternative -- turkey spaghetti. Making simple changes to the classic dish, by choosing ground turkey over beef and whole grain over white pasta, will increase the nutrient value, lower the fat count and savor the flavor.
Spaghetti Noodles
Whole-grain spaghetti is a healthy alternative to traditional white pasta as it tends to provide higher fiber content and retains many of the nutrients normally lost in the refining process. A 2-ounce serving of whole grain spaghetti has 200 calories, 1.5 grams of fat, 41 grams of carbohydrate and 7 grams of protein. Whole-grain spaghetti also offers 6 grams of fiber per serving -- 24 percent of the RDA -- and 15 percent of the RDA for both magnesium and phosphorus.
Ground Turkey
Choosing ground turkey over ground beef is the an excellent way to reduced saturated fat intake when serving spaghetti and meatballs. Although turkey is considered a lean source of protein, it still contains fat just as beef does, although less saturated. Therefore, choosing leaner cuts is better for your health. Lean, 97 percent fat free, ground turkey provides 130 calories, 2 grams of fat, no carbohydrates and 26 grams of protein per 4-ounce serving, saving you 50 calories and 6 grams of fat per serving over traditional ground turkey.
Marinara Sauce
The difference between a rich, flavorful spaghetti dish and a bland one depends on the sauce. Marinara sauce can be made from scratch or purchased in bottles or cans at the grocery store. A 1/2-cup serving of marinara sauce from a jar will contribute 70 calories, 2 grams of fat, 12 grams of carbohydrate and 2 grams of protein to your meal. Marinara sauce is also a rich source of vitamin A and iron providing 30 percent and 10 percent of your daily value, respectively.
Turkey Spaghetti
One serving of turkey spaghetti adds up to 400 calories, 5.5 grams of fat, 53 grams of carbohydrate and 35 grams of protein. This healthy version of spaghetti and meatballs also packs in 9 grams of dietary fiber. Add a sprinkle of grated parmesan cheese, approximately 1.5 teaspoons, and you will gain extra flavor and a mere 12.5 calories, 1 gram of fat and 1 gram of protein.
References
- Barilla; Whole Grain Spaghetti Nutrition
- LIVESTRONG.com: Ground Turkey Cooked
- Newman's Own; Newman's Own Marinara Sauce Nutrition Facts
- The Mayo Clinic; Whole grains: Hearty Options for a Healthy Diet; July 2011
- LIVESTRONG.com: 97% Lean Ground White Turkey Nutrition
- LIVESTRONG.com: Parmesan Cheese Nutrition
Member Comments