Serves: 6 | Serving Size: 1 cup
1 onion, chopped
2 teaspoons olive oil
1 teaspoon Italian seasoning (dried basil, oregano, and marjoram)
Ground black pepper, to taste
1 pound ground turkey breast (very lean)
1 jar low-sodium pasta sauce
8 ounces of dried penne pasta
Shredded Parmesan, to taste
Cook the pasta according to package directions, then drain in a colander and reserve. Chop the onion and sauté it in olive oil with the seasonings. Add the ground turkey breast to the pan and cook until done (when it is firm and opaque). Transfer the turkey/onion mixture to a food processor and process until fine.
Place the turkey back in the pan and add the pasta sauce. Bring to a boil, then add the reserved pasta and heat through. Divide among 6 bowls and top with a little shredded Parmesan. Serve hot.
Serves 6. Each 1 cup serving contains 228 calories, 4 g fat, 1 g saturated fat, 0 g trans fat, 65 mg cholesterol, 71 mg sodium, 28 g carbohydrate, 3 g dietary fiber, 7 g sugar, and 21 g protein.
Each serving also has 10% DV vitamin A, 18% DV vitamin C, 3% DV calcium, and 16% DV iron.
Processing the ground turkey breast is key to the proper texture of the dish. Processing takes the meat from big clumps to finer pieces, which is what you would have if you had used ground beef.
Be sure to get lean, all-white meat ground turkey breast. Some versions of ground turkey can have almost as much saturated fat as ground beef! Steer clear of those and choose leaner options instead.
Serve this dish with whole grain pasta for an extra boost of nutrients and fiber.
Keep the Parmesan portions small -- a little bit goes a long way.
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.