Smoky Riviera Turkey Ragu with Whole Wheat Mafalda and Crispy Sage

Smoky Riviera Turkey Ragu with Whole Wheat Mafalda and Crispy Sage is built to be delicious and practical while aligning with healthy eating principles. Serve with a big side of vegetables and a whole‑grain or legume base for extra fiber, and taste as you go—layering herbs and acids can make low‑salt cooking sing. Always follow your clinician’s guidance for personalized targets.

Prep
15m
Cook
30m
Total
45m
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Ingredients

  • 112 g Whole Wheat Mafalda Pasta
  • 225 g Lean Ground Turkey (93% or leaner)
  • 1 tbsp Olive Oil
  • 75 g Yellow Onion
  • 2 cloves Garlic
  • 120 g Roasted Red Peppers
  • 200 g Diced Tomatoes
  • 120 ml Low-Sodium Vegetable Broth
  • 1 tsp Smoked Paprika
  • 0.5 tsp Dried Oregano
  • 0.5 tsp Dried Thyme
  • 100 g Fresh Spinach
  • 8 Fresh Sage Leaves
  • 2 tbsp Fresh Parsley
  • 0.5 tsp Lemon Zest
  • 0.25 tsp Salt
  • 0.25 tsp Freshly Ground Black Pepper

Instructions

  1. Prepare Crispy Sage: Heat 1 tsp of olive oil in a small non-stick pan over medium heat. Add fresh sage leaves and fry for 1-2 minutes until crispy. Remove with a slotted spoon and place on a paper towel-lined plate to drain. Set aside.
  2. Cook Pasta: Bring a large pot of salted water to a rolling boil. Add whole wheat mafalda and cook according to package directions until al dente. Reserve ½ cup of pasta cooking water before draining. Drain the pasta and set aside.
  3. Start Ragu: While pasta cooks, heat the remaining 2 tsp of olive oil in a large skillet or Dutch oven over medium heat. Add the diced yellow onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes.
  4. Add Aromatics and Turkey: Stir in the minced garlic and cook for 1 minute until fragrant. Add the lean ground turkey to the skillet, breaking it up with a spoon. Cook until the turkey is browned and no longer pink, about 6-8 minutes. Drain any excess fat if necessary.
  5. Simmer Sauce: Stir in the pureed roasted red peppers, diced tomatoes, low-sodium vegetable broth, smoked paprika, dried oregano, and dried thyme. Bring the mixture to a gentle simmer. Reduce heat to low, cover, and cook for 10 minutes to allow the flavors to meld.
  6. Wilt Spinach: Uncover the ragu and stir in the fresh spinach. Cook for 2-3 minutes until the spinach is fully wilted.
  7. Combine Pasta and Ragu: Add the cooked mafalda pasta to the skillet with the ragu. Toss to coat evenly. If the sauce is too thick, add a splash of the reserved pasta cooking water until desired consistency is reached.
  8. Finish and Serve: Season the ragu with salt and freshly ground black pepper to taste. Divide the pasta and ragu between two serving bowls. Garnish each serving with chopped fresh parsley, fresh lemon zest, and crumbled crispy sage leaves. Serve immediately.

Nutrition (per serving)

Calories: 520
Carbs: 52
Protein: 33
Fat: 19
Sodium: 450
Fiber: 9

Servings: 2 · Author: RecipeRX