Heart Healthy Main Dish
By: Ariana K.
- 1 lb lean ground beef (or other ground meat)
- 1 28 oz can of no-salt added diced tomatoes
- 1 14 oz can no-salt added tomato sauce
- 1 6 oz can of no-salt added tomato pasta
- ⅓ cup red wine vinegar
- ½ medium onion, chopped
- 3 cloves garlic, minced
- 2 tablespoons fresh oregano
- 1 tablespoon Italian seasoning (salt free)
- ½ tablespoon fresh ground black pepper
Butternut Squash “pasta” (Total time: 25 min)
- ½ of a butternut squash
- olive oil
- salt and pepper to taste
- 2 tablespoons of butter, divided
- 2 tablespoons of fresh parsley (or other herb), divides
- 3 tablespoons of parmesan cheese, divided
Sauce (It should be 15-20 mg per serving)
- Add onion, garlic and ground beef to a pan over medium heat. Stir and brown meat for about 5 minutes.
- After ground beef is cooked and fat drained, add all remaining sauce ingredients to pan and stir over low/medium heat for 5 minutes.
- Reduce heat, cover and simmer for 30 minutes, stirring occasionally.
- Serve over cooked squash.
For extra flavor we’ll use a 1/2 of chopped onion, 3 cloves of fresh minced garlic and 1 tablespoon of fresh oregano, in addition to some dry Italian seasoning. By using the fresh onion, garlic and oregano, the flavors become very prominent and make up for the lack of sodium.
One thing to note regarding tomato paste – regular tomato paste and no-salt added tomato paste are the same thing. Tomato paste naturally is very low in sodium. If you can’t find the no-salt added version, just look at the sodium content on a regular can of tomato paste.
- Pre-heat oven to 400 degrees Fahrenheit.
- Prepare squash by cutting of ends, cutting it in half, and peeling the half of the squash you plan to use.
- Load the squash on the spiralizer and spiralize the whole half. You can also use a peeler or a knife to peel the squash into long, thin, noodle like strips, if you do not have a spiralizer. (Have a parent do this part for younger ages)
- Place “noodles” on a baking sheet, drizzle with olive oil, sprinkle with salt and pepper, and toss the squah to coat it all.
- Bake in oven for 10-12 minutes until squash is tender but not crispy at all.
- Plate the butternut squash on 2 plates and top each plate with the sauce previously made. (2 plates is serving size, you can also store the rest, or double the recipe-both if using sauce-and that would double the serving size )
Use optional ingredients if you would prefer it. Top each plate with half of the butter, half of the parsley, and half of the cheese.
Eat up and enjoy!