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Healthy Macro-Friendly Pasta with Lean Ground Turkey

Healthy Macro-Friendly Pasta with Lean Ground Turkey - featured image
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A quick and easy high-protein dinner featuring lean ground turkey and whole wheat pasta in a light homemade tomato sauce, perfect for meal prep and balanced macros.

Ingredients

Scale
  • 12 oz whole wheat pasta
  • 1 tbsp salt (for pasta water)
  • 1 lb lean ground turkey (93% lean)
  • 1 tbsp olive oil
  • 1 medium yellow onion, finely chopped
  • 3 garlic cloves, minced
  • 1 small red bell pepper, diced (optional)
  • 14 oz canned crushed tomatoes
  • 2 tbsp tomato paste
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/4 tsp red pepper flakes (optional)
  • Salt and black pepper to taste
  • 2 tbsp fresh parsley, chopped
  • Grated Parmesan cheese (optional, for serving)

Instructions

  1. Bring a large pot of salted water to a boil. Add the whole wheat pasta and cook according to package directions, typically 9-11 minutes, until al dente. Stir occasionally to prevent sticking. Drain and set aside, reserving about 1/2 cup of pasta water.
  2. While pasta cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 3-4 minutes, until softened and translucent. Add the minced garlic and diced red bell pepper, cooking for another 2 minutes until fragrant.
  3. Increase heat to medium-high and add the lean ground turkey. Break it up with a spatula and cook for 6-8 minutes, stirring occasionally, until no pink remains and the meat is nicely browned. Season with salt and pepper as you go.
  4. Stir in the canned crushed tomatoes and tomato paste. Add dried oregano, basil, and red pepper flakes if using. Reduce heat to medium-low and let simmer for 8-10 minutes, stirring occasionally. If the sauce thickens too much, add reserved pasta water a tablespoon at a time to loosen it.
  5. Add the cooked pasta directly into the skillet with the turkey sauce. Toss everything together gently to coat the noodles evenly. Heat through for 1-2 minutes, letting the flavors marry.
  6. Remove from heat. Stir in fresh parsley for a burst of color and freshness. Serve immediately, topped with grated Parmesan cheese if desired.

Notes

Do not rush browning the turkey to develop a caramelized crust. Add garlic after onions soften to avoid burning. Save some pasta water to loosen sauce if needed. Adjust seasoning to taste. For a brighter flavor, add a squeeze of lemon juice or splash of balsamic vinegar at the end. Cooking in batches prevents steaming the turkey. Sauce can be mellowed with a pinch of sugar or splash of cream if too acidic.

Nutrition

Keywords: healthy pasta, lean ground turkey, high protein dinner, macro-friendly, whole wheat pasta, easy dinner, meal prep, nutritious pasta

Find it online: https://perkypan.com/healthy-macro-friendly-pasta-with-lean-ground-turkey-easy-high-protein-dinner-recipe/