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Spaghetti with a Secret
Alice Henneman, MS, RD, Extension Educator <ahenneman1@unl.edu>

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spaghetti The "Secret" to this recipe is using a blender to mix vegetables with the pasta sauce before heating the sauce and adding it to the spaghetti.


FOR YOU (adapt for other numbers of servings here)

FOR ONE

FOR FOUR

INGREDIENTS
 

2 ounces

8 ounces

Dry spaghetti
 

1/2 cup

2 cups

Steamed broccoli or carrots or half broccoli/half carrots (See cook's tip #5 if you don't have a steamer)
 

1 cup

4 cups

Low-sodium spaghetti sauce (See cook's tip #1)

 

1 tablespoon

4 tablespoons

Parmesan cheese, grated

  1. Cook the spaghetti according to package directions, drain, rinse with cold water; set aside.

  2. Whiz steamed vegetables with spaghetti sauce in a blender until vegetables are no longer visible. Heat.

  3. Toss spaghetti with sauce and heat through. Divide among 4 plates; sprinkle the cheese over top.

Source: adapted from www.5aday.gov

COOK’S TIPS:

  1. If you can’t find low-sodium spaghetti sauce, use 2 (15 to 16 ounce) cans crushed tomatoes. Add 1 to 2 teaspoons Italian seasoning or to taste. Check seasoning container to see if examples are given of how much to add for a pasta sauce. Extra tomato sauce may be frozen. Or, just use regular pasta sauce if the sodium level are acceptable for you.
  1. If serving less than 4 people, you might make all the pasta sauce and freeze the extra sauce for later use. Freeze in the portion sizes you’ll use at your meal.

  2. Use whole grain pasta for additional fiber.

  3. If desired, use frozen vegetables and microwave them or cook them on top of the stove according to package directions. Drain off water before adding them to the sauce.

  4. If you don't have a steamer, follow these directions to cook fresh vegetables on top of the stove. (For frozen vegetables, follow package directions.)

      1. Bring 1/2 cup water to boiling in a saucepan.
      2. Stir in vegetables.
      3. Bring heat back to boiling.

      4. Cover and reduce heat to maintain a simmer for desired time:

        • Cook 1/4-inch slices of carrots or baby carrots about 7 to 10 minutes.
        • Cook 1-inch broccoli florets 8 to 10 minutes.

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