Starting your day with a healthy and hearty breakfast sets the tone for a productive day. One delightful and nutritious option is a pasta recipe with spaghetti sauce. This dish combines the wholesomeness of pasta with the rich flavors of a homemade spaghetti sauce, offering a balanced meal that’s both satisfying and energizing. Perfect for mornings when you need a substantial breakfast to fuel your day, this recipe is easy to prepare and packed with nutrients. Let’s explore the nutritional benefits, gather our ingredients, go through the step-by-step process, address some common questions, and wrap it up with a satisfying conclusion.
Nutritional Value
Pasta is an excellent source of complex carbohydrates, which provide a steady release of energy throughout the morning. It is also low in fat and contains essential nutrients such as B vitamins and iron. When paired with a tomato-based spaghetti sauce, the nutritional profile of the dish is enhanced with antioxidants like lycopene, vitamins A and C, and dietary fiber. Adding vegetables and lean proteins to the sauce can further boost the nutritional value, making this pasta recipe a well-rounded, nutritious breakfast option.
Ingredients
To make this healthy morning pasta with spaghetti sauce, you will need the following ingredients:
– For the Pasta:
– 200g whole wheat or regular spaghetti
– 1 tablespoon olive oil
– Salt (to taste)
– For the Spaghetti Sauce:
– 2 tablespoons olive oil
– 1 medium onion (finely chopped)
– 2 cloves garlic (minced)
– 1 can (400g) crushed tomatoes
– 1 tablespoon tomato paste
– 1 teaspoon dried oregano
– 1 teaspoon dried basil
– Salt and pepper (to taste)
– 1 teaspoon sugar (optional, to balance acidity)
– 1 medium carrot (finely grated)
– 1 small zucchini (finely chopped)
– 100g lean ground turkey or chicken (optional, for added protein)
– Fresh basil leaves (for garnish)
– Grated Parmesan cheese (optional, for serving)
Instructions
1. Cook the Pasta:
– Bring a large pot of salted water to a boil. Add the spaghetti and cook according to the package instructions until al dente. Drain the pasta, toss with 1 tablespoon of olive oil to prevent sticking, and set aside.
2. Prepare the Sauce:
– In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the minced garlic and cook for another minute until fragrant.
– If using, add the ground turkey or chicken to the skillet, breaking it up with a spoon, and cook until browned and cooked through.
– Stir in the crushed tomatoes, tomato paste, dried oregano, dried basil, salt, pepper, and sugar (if using). Mix well to combine.
– Add the grated carrot and chopped zucchini to the sauce. Simmer the sauce on low heat for 15-20 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.
3. Combine Pasta and Sauce:
– Add the cooked pasta to the skillet with the sauce. Toss well to coat the pasta evenly with the sauce. Cook for another 2-3 minutes to allow the pasta to absorb some of the sauce.
4. Serve
– Divide the pasta among serving plates. Garnish with fresh basil leaves and a sprinkle of grated Parmesan cheese, if desired. Serve hot and enjoy your healthy morning pasta.
Frequently Asked Questions
1. Can I use gluten-free pasta for this recipe?
Yes, you can substitute regular pasta with gluten-free pasta if you have dietary restrictions or preferences. The cooking time may vary, so follow the package instructions.
1. Can I make the sauce ahead of time?
Absolutely The spaghetti sauce can be made ahead of time and stored in the refrigerator for up to three days or frozen for up to three months. Reheat it on the stove before combining it with freshly cooked pasta.
1. What other vegetables can I add to the sauce?
You can add a variety of vegetables to the sauce, such as bell peppers, mushrooms, spinach, or eggplant. Feel free to customize the sauce with your favorite vegetables.
1. How can I make this recipe vegan?
To make this recipe vegan, omit the ground turkey or chicken and use plant-based protein alternatives like tofu, tempeh, or lentils. Ensure the pasta is also vegan-friendly.
1. Can I use store-bought spaghetti sauce?
Yes, you can use store-bought spaghetti sauce for convenience. However, making the sauce from scratch allows you to control the ingredients and customize the flavor to your liking.
#### Conclusion
This pasta recipe with spaghetti sauce is an excellent way to kickstart your morning with a nutritious and satisfying meal. It provides a balanced mix of carbohydrates, proteins, and vegetables, ensuring you have the energy and nutrients needed to tackle your day. The simplicity of the recipe makes it accessible for home cooks of all levels, and the versatility allows for customization based on dietary preferences and available ingredients. Enjoy this wholesome dish as a hearty breakfast that not only nourishes your body but also delights your taste buds.