Simple Spaghetti Primavera
Simple Spaghetti Primavera
1 16-oz package spaghetti
2 crookneck squash
1 small white or yellow onion
20 cherry tomatoes
2 tbsp butter
30 oz spaghetti sauce (for homemade recipe – see below)
Wash vegetables. Cut onion into strips and cherry tomatoes into halves. Peeling the squash is optional. Cut squash into rounds, then cut in half. Saute vegetables in butter over low heat until lightly browned. Meanwhile, boil spaghetti until al dente. Drain spaghetti, do not rinse. Return to pot and add sauce and vegetables; stir for a minute or two until thoroughly mixed and heated. Serves six.
Homemade Spaghetti Sauce:
30 oz tomato sauce
2 tbsp minced garlic
1 teaspoon basil
1 teaspoon oregano
1 teaspoon onion powder
1/2 teaspoon salt
Stir all ingredients in a bowl until spices are fully incorporated. Simmer on low heat or add directly to recipe or pasta. If heating, use a glass, enameled cast iron, or stainless steel sauce pan for best results.
Nutrition for pasta and homemade spaghetti sauce (will be similar if you use the same amount of store bought sauce, unless it’s marked low-sodium): Number of Servings 6; Serving Size 1/6 of yield (see picture for approximate serving size); Calories 385; Total Fat 5.2 g; Saturated Fat 2.4 g; Cholesterol 10 mg; Sodium 1,247 mg; Potassium 682 mg; Total Carbohydrates 73.5 g; Dietary Fiber 7.5 g; Sugars 9.5 g; Protein 11.3 g.
Vitamin A 25.2 % Daily Value; Vitamin C 41.1 % DV; Vitamin D 0.7 % DV; Vitamin E 10.4 % DV; Calcium 2.9 % DV; Folate 40.4 % DV; Iron 15.9 % DV; Magnesium 3.7 % DV; Manganese 6.0 % DV; Niacin 23.4 % DV; Riboflavin 20.2 % DV; Thiamin 46.8 % DV; Zinc 0.2 % DV.
Clean Eating Notes:
The nutrition facts were calculated based on enriched white spaghetti. I try to avoid “enriched” foods whenever possible – but in the case of spaghetti, that’s very difficult. You will get considerably more fiber by using whole wheat pasta, if you can stand the taste. I cannot.
The tomato sauce is high is the main reason this recipe has so much sodium. If you are trying to watch your sodium intake, I suggest preparing your spaghetti sauce with homemade or low sodium tomato sauce. I used Hunt’s brand tomato sauce in my recipe and in the nutrition calculations.
If you don’t feel like making your own spaghetti sauce, don’t sweat it! Newman’s Own is my favorite “store bought” brand – it seems to be one of the “cleanest” while still tasting great. Amy’s Organic also makes a spaghetti sauce, but it’s a bit pricier and I haven’t tried it so I can’t attest to its taste.
If you do choose to make your sauce, it’s best to use tomato sauce from a paper carton, plastic, or glass jar. Metal cans have Bisphenol A (BPA) in the lining. With most canned vegetables, the BPA stays in the lining and not much leaches into your food. Tomatoes, on the other hand, are acidic – this acid reacts with the metal and actually draws the BPA out of the cans and into your food. While this is harmful to everyone, it is especially a concern for pregnant women. Why avoid BPA? BPA disrupts the endocrine system and natural hormones. If you want to know more, this article cites several relevant studies of BPA’s harmful effect on humans.
Tomatoes are reactive, so keep that in mind when selecting a pan. For this recipe, I suggest glass, enameled cast iron, or stainless steel for best results.
This recipe is great for using up whatever vegetables are left over in your fridge – don’t be afraid to get creative. Zucchini is often found as part of this recipe.