1. Spaghetti with Tomato and Basil
Ingredients:
- 8 ounces of whole wheat spaghetti
- 4 cups of cherry tomatoes, halved
- 3 cloves of garlic, minced
- 1/4 cup of fresh basil, chopped
- 2 tablespoons of extra virgin olive oil
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to package instructions, then drain and set aside.
2. In a large skillet, heat the olive oil over medium heat.
3. Add the garlic and cook until fragrant, about 1 minute.
4. Add the cherry tomatoes and cook until they start to soften, about 5 minutes.
5. Season with salt and pepper to taste.
6. Add the cooked spaghetti to the skillet and toss to coat with the tomato mixture.
7. Cook for another 2-3 minutes until heated through.
8. Remove from heat and stir in the fresh basil.
9. Serve hot and enjoy!
Nutrition:
Calories: 350
Protein: 8g
Fat: 10g
Carbohydrates: 60g
2. Zucchini Noodles with Avocado Pesto
Ingredients:
- 2 large zucchini
- 1 ripe avocado
- 1 cup of fresh basil leaves
- 2 cloves of garlic
- Juice of 1 lemon
- 2 tablespoons of pine nuts
- Salt and pepper to taste
Instructions:
1. Use a spiralizer to turn the zucchini into noodles.
2. In a food processor, combine the avocado, basil, garlic, lemon juice, pine nuts, salt, and pepper.
3. Process until smooth and creamy.
4. In a large skillet, heat a tablespoon of olive oil over medium heat.
5. Add the zucchini noodles and cook for 2-3 minutes until slightly softened.
6. Add the avocado pesto to the skillet and toss to coat the noodles.
7. Cook for another 2 minutes until heated through.
8. Remove from heat and serve immediately.
Nutrition:
Calories: 280
Protein: 6g
Fat: 20g
Carbohydrates: 15g
3. Spaghetti Squash with Turkey Meatballs
Ingredients:
- 1 spaghetti squash
- 1 pound of lean ground turkey
- 1/4 cup of whole wheat bread crumbs
- 1/4 cup of grated Parmesan cheese
- 1 egg
- 1 teaspoon of dried oregano
- 1 teaspoon of dried basil
- 1/2 teaspoon of garlic powder
- Salt and pepper to taste
- 2 cups of marinara sauce
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
3. Place the squash halves cut side down on a baking sheet lined with parchment paper.
4. Bake for 45-50 minutes until the squash is tender.
5. While the squash is baking, prepare the turkey meatballs.
6. In a large bowl, combine the ground turkey, bread crumbs, Parmesan cheese, egg, oregano, basil, garlic powder, salt, and pepper.
7. Form the mixture into small meatballs.
8. Heat a tablespoon of olive oil in a skillet over medium heat.
9. Cook the meatballs until browned on all sides, about 10 minutes.
10. Add the marinara sauce to the skillet and simmer for another 10 minutes.
11. Once the spaghetti squash is done, use a fork to scrape out the "noodles".
12. Serve the squash noodles topped with the turkey meatballs and marinara sauce.
Nutrition:
Calories: 320
Protein: 30g
Fat: 10g
Carbohydrates: 30g
4. Whole Wheat Spaghetti with Spinach and Chickpeas
Ingredients:
- 8 ounces of whole wheat spaghetti
- 2 cups of fresh spinach
- 1 can of chickpeas, drained and rinsed
- 3 cloves of garlic, minced
- 2 tablespoons of extra virgin olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to package instructions, then drain and set aside.
2. In a large skillet, heat the olive oil over medium heat.
3. Add the garlic and cook until fragrant, about 1 minute.
4. Add the spinach and cook until wilted, about 2 minutes.
5. Add the chickpeas and cook for another 2 minutes.
6. Season with salt and pepper to taste.
7. Add the cooked spaghetti to the skillet and toss to coat with the spinach and chickpea mixture.
8. Squeeze the lemon juice over the spaghetti and mix well.
9. Remove from heat and serve hot.
Nutrition:
Calories: 380
Protein: 15g
Fat: 10g
Carbohydrates: 60g
5. Spaghetti with Shrimp and Asparagus
Ingredients:
- 8 ounces of whole wheat spaghetti
- 1 pound of shrimp, peeled and deveined
- 1 bunch of asparagus, trimmed and cut into 2-inch pieces
- 3 cloves of garlic, minced
- 2 tablespoons of extra virgin olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
1. Cook the spaghetti according to package instructions, then drain and set aside.
2. In a large skillet, heat the olive oil over medium heat.
3. Add the garlic and cook until fragrant, about 1 minute.
4. Add the shrimp and cook until pink and cooked through, about 3-4 minutes.
5. Remove the shrimp from the skillet and set aside.
6. Add the asparagus to the skillet and cook until tender, about 5 minutes.
7. Season with salt and pepper to taste.
8. Add the cooked spaghetti to the skillet and toss to coat with the asparagus.
9. Squeeze the lemon juice over the spaghetti and mix well.
10. Add the cooked shrimp back to the skillet and heat through.
11. Remove from heat and serve hot.
Nutrition:
Calories: 400
Protein: 30g
Fat: 10g
Carbohydrates: 50g
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