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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
One Pot Spaghetti and Salad  2

How Do YOU Eat Spaghetti?


Most kids would pass up a lobster or steak dinner for a chance to eat a bowl full of spaghetti, and in fact, many adults would too. There's something about this age-old dish that's screams comfort.

While many people refer to spaghetti as the classic Italian dish made up of thin pasta and a red tomato sauce, spaghetti actually refers to the type of pasta. Its traditionally made with durum wheat semolina and rolled and cut into long thin strands. Durum wheat is a hard wheat with a high protein and gluten content. When it's milled, the wheat's endosperm is ground into a product called semolina, which gives the pasta a golden yellow color. Nutritionally, it's better to buy whole wheat spaghetti, which not only includes the endosperm, but also includes the bran and the germ of the wheat kernel. These two parts contain B-vitamins, fiber and antioxidants.

Spaghetti is best used with a light, thin sauce. However, it doesn't always have to be a tomato sauce. Pair it with soy sauce for an Asian meal, or add Italian or balsamic dressing to make a cold salad. Add a small drizzle of oil to cooked pasta while still warm to keep it from sticking. When it's time to devour, eat the spaghetti one of three ways: twist the fork around the pasta to wind it up, press the fork onto a spoon and then twist the fork to wind it up, or just go lady and the tramp style and slurp!

One Pan Spaghetti (Printable PDF)

1 lb. lean ground beef or turkey

1 medium onion, chopped

3 ½ cups water

1 can (15 oz.) no-added salt tomato sauce

1 can (14.5 oz.) diced tomatoes, undrained

½ teaspoon sugar

2 teaspoons dried oregano

½ teaspoon garlic powder or 2 garlic cloves

½ teaspoon dried rosemary

¼ teaspoon pepper

2 cups (12 oz.) uncooked whole wheat spaghetti pasta

1 cup (4 oz.) shredded Parmesan cheese

Brown meat and onions in a large skillet over medium-high heat (300ᵒF in an electric skillet). Drain fat.

Stir in water, tomato sauce, diced tomatoes, sugar and spices; bring to a boil. Add spaghetti noodles; cover pan, and simmer 10-15 minutes, stirring often to prevent sticking. When spaghetti is tender, top with Parmesan cheese. Refrigerate leftovers within 2 hours.

Yield: 15 (½ cup) servings

Nutrition Facts (per serving): 130 calories, 5 grams fat, 180 milligrams sodium, 10 grams carbohydrate, 2 grams fiber, 12 grams protein



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