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Healthy Family Meal Idea: Spaghetti with Fresh Tomatoes


Updated February 09, 2014

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Spaghetti is often high in fat, calories and sodium when you serve it with a rich meat sauce. Tonight I want to serve something much lighter and healthier, so I've picked out a deliciously healthy spaghetti with fresh tomatoes. As a side, I'm going to make a zucchini salad, and I've found an easy way to make soft garlicky breadsticks using frozen dough. Each recipe comes from the Food Channel at About.com.

The spaghetti recipe serves four, so each person gets one serving, plus a big helping of zucchini, and a couple of breadsticks.

Tonight's Entree - Spaghetti with Fresh Tomatoes

This isn't like your typical thick sauce-laden pasta dish -- it's light and healthy. This dish has fresh tomatoes and basil, and it's served over whole wheat spaghetti or angel hair pasta. This recipe comes from our Low-Fat Cooking Guide at About.com.

I like it for it's simplicity and each person gets a full tomato's worth of nutrition. Tomatoes are high in vitamins C and A, plus they contain a beneficial phytochemical called lycopene.

Side Dishes

I don't want the meal to be only a plateful of pasta, so I picked out a lovely zucchini salad as a side. It's low in calories, has a nice texture and flavor, and pairs nicely with the pasta dish.

I've also picked out a fun and easy garlic breadstick recipe. It calls for frozen dinner roll dough (whole wheat is good), so you don't have to start your dough from scratch.

Complete Your Meal

Add your favorite beverages, like sparkling water, low-fat milk, 100-percent fruit juice, or maybe a glass of wine. I think dessert should be sweet and have a bit of protein since our meal was so light, I'm liking this recipe: Greek Yogurt with Toasted Almonds and Fruit Preserves

Shopping List

Here's what you'll need to have on hand for tonight's meal, enough to serve four people:

  • large tomatoes
  • spaghetti or angel hair (I like whole wheat)
  • zucchini
  • frozen dinner roll dough
  • fresh basil leaves
  • garlic
  • balsamic vinegar
  • lemon
  • garlic salt (or garlic powder)
  • Parmesan cheese
  • butter or an egg white
  • olive oil
  • salt and pepper
  • plain Greek yogurt
  • any type of fruit preserve
  • almond slivers

Meal Preparation Tips

Here's an idea of how I'd make this meal -- but if you have another method, that's fine. The dinner roll dough needs to thaw, so keep that in mind. Start with the breadstick recipe, then move on to the spaghetti, which only takes about 20 minutes. Make your zucchini salad while the pasta's cooking. The yogurt dessert calls for toasted almonds. That's easy, simply put your almond slivers in a heavy skillet over medium or medium-low heat and stir until they're golden brown.

Yuck! I Don't Like This Meal

Awww... I do my best, but if this one doesn't appeal to your taste buds, I've got lots more healthy dinners to choose from: Healthy Family Meals
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  6. Healthy Family Meal Idea: Spaghetti with Fresh Tomatoes

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