Recipe Remake: Spaghetti

On my Instagram, I’m getting CONSTANT requests for recipes that people with Hashimotos can eat or people that want to eat some of their favorite meals (but with cleaner options). After a LONG time of trying to figure out how to make that work, it finally came to me (in the shower, because don’t we all have our best ideas in the shower)?!

I Bring To You - - - (drum rolllllll) RECIPE REMAKE!

It’s great, right?! It’s simple, but needs no explanation. Each week I want to take one of your FAVORITE recipes and show you OPTIONS on how you can make tweaks to clean up the recipe and work for your nutrition goals. Cool, right?

The Skinny on Spaghetti

The skinny on spaghetti is that it’s really not skinny, at all. When I think of a spaghetti dinner, I think of the meat, the sauce, the noodles, and the garlic bread on the side. For this remake, I decided to just ditch the side bread and focus on the main course, which is just the meat, sauce, and noodles.

Before we get into the remake, I want to just give you the cold hard facts (and by facts, I mean nutrition breakdown for what a typical single serving is for a spaghetti dinner).

A Standard Serving Of Spaghetti

Before we look at cleaning this up, let’s look at what goes into a spaghetti serving.

• Pasta Noodles: A standard serving of cooked pasta is about 2 ounces (56 grams) of dry pasta. This typically yields about 1 cup of cooked pasta.

  • Calories: Approximately 200-220 calories per 2-ounce (56-gram) serving of cooked pasta.

  • Carbohydrates: About 42-45 grams.

  • Protein: Approximately 7-8 grams.

  • Fat: Minimal, usually around 1 gram.

  • Fiber: Roughly 2-3 grams.

• Meat: A common portion size for meat in spaghetti is around 3-4 ounces (85-113 grams) per serving. This could be ground beef, ground turkey, ground pork, or any other meat of your choice.

  • Calories: The calorie count can vary depending on the type of meat and its fat content. On average, it's about 150-200 calories for a 3-4 ounce serving.

  • Protein: Typically, there are 20-25 grams of protein in a 3-4 ounce serving of meat.

  • Fat: The fat content can vary widely depending on the meat and its preparation. It's generally around 7-15 grams.

  • Carbohydrates: Negligible, usually less than 1 gram

• Spaghetti Sauce: A serving of spaghetti sauce is typically around 1/2 cup to 3/4 cup (120-180 milliliters), depending on personal preference.

  • Calories: Approximately 40-60 calories for 1/2 to 3/4 cup serving.

  • Carbohydrates: About 8-12 grams.

  • Protein: Approximately 1-2 grams.

  • Fat: Minimal, usually less than 1 gram.

  • Fiber: Around 2-3 grams

Let’s re-WORK this Pasta!

When I look at pasta, I see a few different things: gluten and sheer food volume! Don’t worry, I’ll explain.

In a single serving of pasta, there is about 200 kcal per cup. While that’s not terrible, it is packed with gluten! And, if you’re a volume eater like me, 1 cup really isn’t that much. So below are 2 options that you can incorporate to help clean up this recipe for you and also meet your needs.

• Gluten Free Pasta Noodles. We have SO many great options out there now and gluten free options are everywhere. I have used gluten free or chickpea noodle versions from Banza. There are so many options available to you so don’t be afraid to see what your local grocer has on hand so you can try a few to find your favorite. I also encourage you to also review the ingredient label. Sometimes gluten free items are that (gluten free), but other things are used as fillers. Make sure you take a peek to see what you’re really getting.
  (I also get all my gluten free and organic groceries from Thrive Market, so you can get these staples delivered to your doorstep every week.)

• Veggie noodles. Your second option to clean up the pasta noodles is to swap in veggie noodles. This is where the volume comes in! If you’re someone who needs to eat more to feel full, vegetables are a great way to get those calories in (with extra fiber) without sacrificing taste! I’ve been tossing mine in the air fryer for a crispier taste!

Meat me!

We all know that the meat is a staple in the spaghetti recipe and there’s not a lot you can do to modify here. But 2 things you can do:

• Opt for a leaner beef: you can do as low as 7% fat for a really lean beef

• Turkey burger still has the quality taste and more lean than beef

The Secret Sauce!

The secret with sauce is THIS is where the sugar gets hidden! If you look at the ingredient label, you’ll see higher carbs, lots of added sugar, and there is typically sugar in the first several ingredients in the label! How do you get around it?

• No sugar added pasta sauce. Again, THRIVE MARKET has some great options, as will your grocery store. Just be sure to check the sugars in the label!

• You can also make your own!

  2 Tbsp. olive oil

  ¾ cup onion, chopped (approx. 1 medium)

  4 cloves garlic, finely chopped

  3 oz. tomato paste

  ¼ cup red wine

  2 cans (28-oz. ea.) whole peeled tomatoes, pureed (preferably San Marzano)

  2 Tbsp. coconut sugar

  1 tsp. sea salt (or Himalayan salt)

  ¼ tsp. ground black pepper

  3 oz. Parmesan (or Parmigiano) cheese rind

  3 Tbsp. finely chopped fresh basil

1. Heat oil in large saucepan over medium-high heat.

2. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent.

3. Add garlic and tomato paste; cook, stirring constantly, for 2 to 3 minutes. Do not let tomato paste burn.

4. Add wine; cook, stirring constantly, for 2 to 3 minutes.

5. Add tomatoes, sugar, salt, and pepper. Bring to a boil, stirring frequently. Reduce heat to low; gently boil, stirring occasionally, for 3 minutes.

6. Add cheese rind; cook, uncovered, stirring occasionally, for 1 hour.

7. Remove cheese rind. Add basil; mix well.

Will you let me know when you try it?