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Eating Clean: Spaghetti

Spaghetti is a good old fashioned, quick-fixin’ American dinner stand-by. But just because you’re working out doesn’t mean you can’t enjoy it. Just enjoy it smart by using a portion size of the right pasta, making your own sauce or picking one that’s got a good nutrition profile without all the added sugar and preservatives. So here’s a quick tip on whipping up some guilt-free spaghetti so you can get your pasta fix any time you want.

What You Need

Pot for noodle boiling, pan for turkey cooking and sauce mixing.

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1lb (about 16 oz.) 93/7 or 99% fat free ground turkey breast

Lucini Rustic Tomato Basil Sauce (or equivalent- 100% natural, no sugar added)

Tinkyada (or equivalent) Brown Rice Spaghetti Noodles

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OPTIONAL

Olives and/or mushrooms to “spice it up”

Wham Bam Spaghetti M’am Prep

Grab your pot, fill it with water and bring to a boil. Add your brown rice noodles and turn down heat a bit to a low boil so they don’t boil over (as pasta can tend to do). Grab your turkey and throw it in your pan, mixing and breaking up until thoroughly cooked (about 5 minutes). Add your bottle of Lucini pasta sauce (not all sauces are created equal– we’re not talking Ragu here) and mix. Add olives or mushrooms or any seasonings you’d like to spice things up.

Remember those Brown Rice Noodles? They cook a bit faster so make sure you’re testing them along the way for desired firmness. I usually start checking around the 6-8 minute marks. Once noodles are boiled to desired tenderness, measure out 4.5 oz. Coat with a cup or two of your meat sauce (or measure out 6-8oz.) and you’re good to go!

Now toss in some vegetable and a salad and bam– meal time with enough leftovers to take care of lunches for a couple days to come.

PASTA NOTE: 4.5 oz is roughly a fist sized portion. Pasta packages always give you the serving size dry, which makes no sense… who eats pasta dry? After years of practice, I’ve found a serving size of cooked spaghetti noodles is about 4-5 oz. 4.5 is a happy medium.

The (Macro)Nutrient Breakdown:

* This is based off a serving size of 4 oz. noodles, 8 oz. meat sauce. You can “de-carb” by using less noodles and lower protein by using less meat sauce.

  • Calories: 460
  • Fat: 8g (using 99% lean Turkey)
  • Carbs: 53g
  • Protein: 45 g

As a note, this recipe is a bit higher on carbs thanks to its pasta base but it is very close to a 1:1 ratio which fits nicely in a 40/40/20 Energy Boost style eating plan. If carbs are a concern, use 3-3.5 oz. pasta.

Nutrition is key to your program success whether it’s P90X, Insanity or any other Beachbody program. If you’re looking to stay on track and receive personal tips and advice (of course you are!), add me as your free coach and mentor right here

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