Yes, even spaghetti can be done in a healthy way. Oil free, with extra lean ground beef and a portion of multigrain noodles, and you’re off to the races!! I was inspired by my friends in Calgary and Switzerland to produce this delicious recipe. The trick to making this taste fabulous are to use fresh basil and garlic. A small portion of red wine (50 calories’ worth, to be exact) makes it taste totally gourmet.

Sauce Ingredients:

  • 700g extra lean ground beef
  • Sone large can of diced tomato (28 oz)
  • one can tomato paste, sugar free (5.5 oz)
  • 1/4 cup red wine
  • 2 cloves garlic, chopped
  • one handful fresh basil, chopped
  • dried oregano, 1 tbsp or to taste
  • one small zucchini, chopped
  • 1/2 red onion, chopped
  • 1 red, orange, or yellow pepper, chopped
  • 4-5 packs Splenda (1g each), to taste
  • ground pepper to taste

Noodles: Catelli Healthy Harvest Multigrain Spaghetti (375g box)

1. Cook ground beef with onion and garlic in a medium pot, until the beef is completely cooked through and brown. Add tomato and tomato paste and simmer on medium heat for 5 minutes. Add remaining ingredients and simmer 15-20 minutes, to allow flavors to mix. If you like crispier veggies, try adding them in later – eg 10 minutes before simmering is complete.

2. For 2 people, cook 1/4 of the box of noodles according to package directions while the sauce is a simmerin’!

The sauce as above provides SIX servings (Who doesn’t love leftovers? I made two family members happy with this one on different nights this week!) PER serving: 220 cal, 23g protein

One serving of noodles, as above (1/8 box or 42g dry): 150 cal, 5g protein, 4.5g fiber

Kraft Lite Parmesan (grated): add one tbsp on top for taste – 22 cal, 2.5g protein

TOTAL: If you ladle one serving of sauce over the portion of noodles above, with 1 tbsp of parmesan: just under 400 calories, and 30g of protein!!

Bon Appetit!

Dr. Sue © 2010