Here’s a list of ingredients for a **healthier Italian spaghetti sauce with meatballs**, optimized with SEO-friendly formatting and relevant keywords:
### **Ingredients for Healthier Italian Spaghetti Sauce with Meatballs**
#### **For the Meatballs:**
- **Ground turkey** or **lean ground beef** (90% lean) – A healthier alternative to traditional ground beef.
- **Whole wheat breadcrumbs** – Adds fiber and nutrients.
- **Fresh parsley** – For flavor and freshness.
- **Garlic** (minced) – Adds depth and Italian flavor.
- **Egg** (organic or free-range) – Binds the meatballs together.
- **Grated Parmesan cheese** (low-fat or reduced-fat) – Adds cheesy flavor without excess calories.
- **Olive oil** (extra virgin) – For cooking and healthy fats.
- **Italian seasoning** – A blend of oregano, basil, and thyme for authentic flavor.
- **Sea salt** and **black pepper** – For seasoning.
#### **For the Spaghetti Sauce:**
- **Crushed tomatoes** (no added sugar) – A base rich in antioxidants and lycopene.
- **Tomato paste** – Adds thickness and concentrated tomato flavor.
- **Onion** (diced) – For natural sweetness and depth.
- **Garlic** (minced) – Essential for Italian sauces.
- **Carrot** (grated) – Adds natural sweetness and nutrients.
- **Celery** (diced) – For added texture and flavor.
- **Fresh basil** – Aromatic and fresh.
- **Oregano** (dried or fresh) – Classic Italian herb.
- **Bay leaf** – Adds subtle earthy notes.
- **Red pepper flakes** (optional) – For a hint of spice.
- **Olive oil** (extra virgin) – For sautéing and healthy fats.
- **Low-sodium vegetable broth** – To thin the sauce without added salt.
- **Sea salt** and **black pepper** – For seasoning.
#### **For Serving:**
- **Whole wheat spaghetti** or **chickpea pasta** – A healthier, high-fiber alternative to traditional pasta.
- **Fresh basil leaves** – For garnish and added freshness.
- **Grated Parmesan cheese** (optional) – For topping.
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- Healthy Italian spaghetti sauce
- Low-calorie meatballs
- Whole wheat pasta recipe
- Homemade Italian sauce
- Lean ground turkey meatballs
- High-fiber spaghetti sauce
- Clean eating Italian recipes
- Gluten-free pasta options
- Low-sodium tomato sauce
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This ingredient list and keyword optimization will help your recipe rank higher in search engines while appealing to health-conscious readers!
Steps
# How to Make a Healthier Italian Spaghetti Sauce with Meatballs: A Step-by-Step Guide
Craving a comforting bowl of spaghetti and meatballs but want to keep it healthy? This recipe for a **healthier Italian spaghetti sauce with meatballs** is packed with flavor, lean protein, and nutrient-rich ingredients. Perfect for a family dinner or meal prep, this dish is both satisfying and guilt-free. Follow these detailed steps to create a delicious, **low-calorie spaghetti sauce** and **lean meatballs** that everyone will love.
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## Ingredients for Healthier Spaghetti Sauce and Meatballs
### For the Sauce:
- 2 tbsp **extra virgin olive oil** (healthy fat)
- 1 medium **onion**, finely chopped
- 4 cloves **garlic**, minced
- 1 can (28 oz) **crushed tomatoes** (low-sodium)
- 1 can (15 oz) **tomato sauce** (no added sugar)
- 1 tbsp **tomato paste**
- 1 tsp **dried oregano**
- 1 tsp **dried basil**
- 1/2 tsp **red pepper flakes** (optional for heat)
- 1/2 cup **fresh parsley**, chopped
- 1/2 cup **low-sodium vegetable broth** (or water)
- 1/4 cup **grated Parmesan cheese** (low-fat optional)
- 1 large **egg**
- 2 cloves **garlic**, minced
- 1/4 cup **fresh parsley**, chopped
- 1 tsp **dried oregano**
- 1/2 tsp **black pepper**
- 1/2 tsp **salt**
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## Step-by-Step Instructions
### Step 1: Prepare the Meatballs
1. In a large mixing bowl, combine **lean ground turkey**, **whole wheat breadcrumbs**, **Parmesan cheese**, **egg**, **garlic**, **parsley**, **oregano**, **salt**, and **pepper**.
2. Mix gently with your hands until just combined. Avoid overmixing to keep the meatballs tender.
3. Roll the mixture into 1.5-inch balls (about 20 meatballs) and set aside.
### Step 2: Cook the Meatballs
1. Heat a large non-stick skillet over medium heat and add 1 tbsp of **extra virgin olive oil**.
2. Place the meatballs in the skillet, leaving space between each one. Cook for 2-3 minutes per side until browned but not fully cooked through. Remove and set aside.
### Step 3: Make the Healthier Spaghetti Sauce
1. In the same skillet, add another 1 tbsp of **extra virgin olive oil**. Sauté the **onion** for 3-4 minutes until softened.
2. Add the **garlic** and cook for 1 minute until fragrant.
3. Stir in the **tomato paste**, **crushed tomatoes**, **tomato sauce**, **oregano**, **basil**, and **red pepper flakes**. Mix well.
4. Pour in the **vegetable broth** to thin the sauce slightly. Bring to a gentle simmer.
### Step 4: Combine Meatballs and Sauce
1. Carefully add the browned meatballs to the simmering sauce.
2. Cover the skillet and let the meatballs cook in the sauce for 15-20 minutes, stirring occasionally, until fully cooked and tender.
### Step 5: Serve and Enjoy
1. While the sauce and meatballs simmer, cook **whole wheat spaghetti** or **zucchini noodles** according to package instructions.
2. Serve the meatballs and sauce over the pasta, garnished with **fresh parsley** and a sprinkle of **Parmesan cheese**.
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## Tips for a Healthier Dish
- Use **whole wheat pasta** or **spiralized zucchini** for added fiber and fewer carbs.
- Opt for **low-sodium canned tomatoes** to reduce salt intake.
- Add extra veggies like **spinach**, **zucchini**, or **mushrooms** to boost nutrition.
- Bake the meatballs instead of frying for an even lighter option.
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This **healthier Italian spaghetti sauce with meatballs** is a crowd-pleaser that doesn’t compromise on flavor or nutrition. Perfect for a cozy dinner or meal prep, this dish is sure to become a family favorite. Enjoy!