About $3.09 per serving
1 (14 oz) can low-sodium or no salt added sliced carrots
1 (14.4 oz.) bag frozen pepper stir-fry (onions and peppers), thawed
1 medium zucchini, chopped
2 teaspoons minced garlic from jar or 4 garlic cloves, minced
2 (28 oz.) cans no-salt added or low-sodium crushed tomatoes
2 teaspoons salt-free dried Italian spice blend
1. In a large pot (not over any heat yet), add carrots. Use a fork or potato masher to mash. Add stir-fry vegetables, zucchini, garlic, crushed tomatoes, and spice blend.
2. Bring to a boil over high heat. Cover, and reduce heat to medium-low so sauce is simmering.
Whole Wheat Spaghetti and Turkey Meatballs
1 pound extra lean (95% lean)or 99% fat free ground turkey breast
¼ teaspoon black pepper
½ cup multigrain cereal flakes, crushed
1 tablespoon dried parsley flakes (optional)
1 pound whole wheat spaghetti
1. In a bowl, combine turkey, pepper, cereal and parsley. Form meat mixture into golf-size
meatballs to make about 20 to 25 meatballs.
2. Add meatballs into the simmering sauce, trying to get the majority of meatballs covered by sauce. Cover and cook until meatballs are cooked through, about 20 to 25 minutes.
3. Make spaghetti according to package directions (omitting the salt and fat). Serve with marinara and meatballs.
Cooking Tips: There are several kid-friendly kid steps in this recipe. Kids can help mash the carrots, crush the cereal in a sealed plastic bag, and use clean hands to form the meatballs.
Keep it Healthy: Make sure to compare sodium levels in several brands of canned vegetables and choose the product with the least amount of sodium you can find in your store.
Grocery Tip: Products simply labeled “ground turkey” will likely also include the skin, which elevates fat and calorie levels greatly. Make sure to purchase “ground turkey breast” which includes only the lean breast meat.
Nutritional Analysis Per serving Calories Per Serving 489 Total Fat 2.5g Saturated Fat 0.5g Trans Fat 0.0g Polyunsaturated Fat 0.5g Monounsaturated Fat 0.0 g Cholesterol 30 mg Sodium 157 mg Carbohydrates 87g Fiber 16g Sugars 17g Protein 36g
© American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking With Heart ® Program. For more simple, quick and affordable recipes, visit the American Heart Association’s Simple Cooking With Heart® website.