3.5
16 ratings

20-Minute Spaghetti With Chicken Meat Sauce

Editor
A perfectly healthy take on the Italian classic, prepared in 20 minutes or less
spaghetti
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Spaghetti is a classic for a reason — everyone loves it, and it can be super healthy! This recipe uses ground chicken to incorporate more lean meats and adds vegetables for even more nutritional value.

Ingredients

  • One 8-ounce box regular or whole wheat spaghetti noodles
  • One 32-ounce can diced tomatoes
  • 3 cloves garlic, minced
  • 1 large red onion, diced
  • 1 large zucchini, chopped
  • 1 Pound ground chicken
  • Tablespoon olive oil
  • 1 Teaspoon whole fennel seeds
  • 1 Tablespoon dried oregano
  • 1 Tablespoon dried basil
  • Fresh basil for garnish
  • Salt and pepper to taste
  • Optional: Parmesan cheese

Directions

Begin making your pasta. Prepare pasta according to package instructions. Set aside.

While the pasta is cooking, add olive oil and garlic to a large pan or Dutch oven. Sauté the garlic over medium-high heat for 1 minute or until fragrant.

Add the diced onion and zucchini. Sauté the vegetables until the onion is translucent, then add the ground chicken. Break apart the chicken continuously and sauté until chicken is cooked through. You can tell the chicken is cooked when it is no longer pink and it has broken down into small pieces. (Make sure there are no large pieces left, as the middle of these may still be undercooked.)

Sprinkle seasonings over the pan and add the entire can of diced tomatoes, with the juices. Bring to a boil and allow the pot to simmer until you are ready to serve.

Once the pasta and sauce are done, serve pasta onto plate and spoon the meat sauce over the noodles. Garnish with more salt and pepper, fresh basil, and Parmesan, if desired.

Nutritional Facts
Servings4
Calories Per Serving469
Total Fat14g22%
Sugar9gN/A
Saturated3g17%
Cholesterol98mg33%
Protein32g64%
Carbs60g20%
Vitamin A60µg7%
Vitamin B120.6µg10.6%
Vitamin B61mg60%
Vitamin C47mg78%
Vitamin E3mg13%
Vitamin K34µg43%
Calcium179mg18%
Fiber7g29%
Folate (food)84µgN/A
Folate equivalent (total)84µg21%
Iron6mg33%
Magnesium159mg40%
Monounsaturated7gN/A
Niacin (B3)11mg57%
Phosphorus440mg63%
Polyunsaturated3gN/A
Potassium1484mg42%
Riboflavin (B2)0.6mg34.5%
Sodium1221mg51%
Thiamin (B1)2mg100%
Zinc4mg25%