Spaghetti- dietitian style

Pasta is delicious. I think this is universally accepted. And this is the reason it is so easy to overdo pasta. To keep portion size under control, use non-starchy vegetables to keep portion sizes filling while not filling up completely on pasta and sauce.

Consider: 1 cup of pasta, 1 cup of pasta sauce over a big bed of 1) lettuce, 2) cooked zucchini, 3) Spaghetti squash.

Even if any of these options seems a bit strange, give it a shot. Your taste buds and your waist line (not to mention your blood sugar) will thank you.

Makes 8 servings (1 cup pasta and 1 cup sauce)

·         1 lb. mild Italian turkey sausage

·         1 cup onion, chopped

·         1 tbsp. minced garlic

·         2 cans of tomato sauce

·         1 can of tomato paste

·         1 cup water

·         2 tbsp. brown sugar

·         1 tbsp. oregano

·         1 tbsp. parsley

·         1 tsp. crushed red pepper

·         1 tsp garlic salt (to taste)

·         16 oz dry whole wheat pasta

1.      Brown sausage in a pot, draining fat once cooked through. Add onion and garlic and brown for 1-2 minutes.

2.      Add tomato sauce, paste, water, sugar, and seasonings. Bring to a boil, then reduce to a simmer. Serve with 1 cup whole wheat pasta over lettuce, spaghetti squash or cooked zucchini.

   **To improve cost effectiveness, immediately freeze half of this recipe and serve in the future. Will freeze well for up to 3 months.**

Nutrition information per serving:
	Calories	Fat	Sat Fat	Sodium	Carbs	Fiber	Sugar	Protein
1 cup sauce and 1 cup cooked pasta	352	6	2	854	50	6	11	22

 

 

Cost of recipe (not including sales) – Costco, Walmart
	Per serving	Entire Recipe
Pasta sauce	$0.96	$7.70
Pasta	$0.12	$0.96
Green beans (1 cup)	$0.39	$3.12
Total	$1.47	$11.78