Spaghetti noodles are a versatile type of pasta that go far beyond the traditional spaghetti and meatballs. They're suitable for a wide range of dishes and the mild taste soaks up and is enhanced by many flavors, from savory to spicy. Use whole-grain spaghetti noodles for the heart-healthy benefits of the fiber. Even if you can't find whole grain spaghetti, the enriched variety is still a good low-fat source of iron, protein, minerals and B vitamins.
Soups
Break with tradition by breaking spaghetti noodles in half or in thirds for a soup that's a little easier to eat. Use low-sodium vegetable or chicken broth to cook vegetables and add the spaghetti noodles directly to the pot. When they're tender, you can add cooked meat and simmer for a couple of minutes to blend the flavors.
For a bright and refreshing dish, squeeze some fresh lemon juice in a soup made with spinach and chicken. Or, for something heartier, use sausage with caramelized onions and kale in your soup. To create a vegetarian soup, add white beans to mixed vegetables. Serve soup with whole-grain bread and a green salad for a simple meal.
Cold Salads
A salad made with spaghetti noodles is good for lunch in place of a sandwich and ideal for picnics or a quick dinner if you make it ahead of time. Toss noodles with halved cherry tomatoes, black olives, pepperoncini peppers and feta cheese, and dress with olive oil, lemon juice and fresh basil for a Mediterranean-inspired salad. Alternatively, combine noodles with canned tuna, thin slices of cucumber and a little mayonnaise mixed with low-sodium soy sauce. Serve salads with a refreshing main dish of cold shrimp dressed with lime juice.
Stir-Fry Dishes
Stir-fry dishes are endlessly versatile and easy to create. Sautee vegetables, such as snow peas, bok choy, carrots and broccoli, with a protein source, such as shrimp or chicken, and add cooked spaghetti noodles. Season with low-sodium soy sauce or teriyaki sauce for a quick Asian-inspired dish. A stir-fry is an ideal meal for vegetarians. Cook your noodles with zucchini and tomatoes, and add white beans to get a complete protein. Or you can sear asparagus tips and cubes of tofu in a splash of sesame oil and combine them with noodles and toasted sesame seeds.
Sauces and Toppings
Spaghetti noodles are traditionally combined with some kind of tomato sauce and there's no good reason to break with tradition. Make your own simple sauce to control the sodium content by sauteeing onions in olive oil and adding a can or two of diced tomatoes. Season it with herbs and cook it until the liquid mostly evaporates, mashing the tomatoes as they cook. Or make a rich and hearty dish without tomatoes by topping spaghetti noodles with homemade mushroom gravy. If you want a lighter meal, saute zucchini until it's just tender, along with shallots and garlic, in a little olive oil for a healthy topping for your noodles. Serve the noodles and vegetables with grilled chicken or other lean meat for a complete meal.
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