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Darla Leal , LCPT
Stayhealthyfitness . com
StayHealthy
Turkey Spinach Red Sauce
EAT TOMATOES COOKED FOR BETTER NUTRITION
Tomatoes are one of the vegetables that require heat to release all their nutrients . Tomatoes are a rich source of vitamin C and lycopene . Lycopene is a power antioxidant shown to help reduce the risk of cancer , improves neurological function and heart health . Research has discovered more lycopene is released from tomatoes when cooked .
Tomatoes are high in fiber and in the following micronutrients :
• Copper
• Potassium
• Manganese
• Beta-carotene ( vitamin A )
• Vitamin B6
• Folate
• Niacin
• Vitamin E
• Phosphorus
INGREDIENTS : 1lb lean ground turkey ½ large onion chopped 2Tbsp minced garlic 2Tbsp Italian Seasoning 1 tsp oregano 1 tsp dried basil or feel free to chop fresh and use in the sauce 1 tsp dried red pepper flakes ( optional ) 1 15oz can Italian seasoned diced tomatoes with juice 1 small can tomato sauce 1 small can tomato paste ½ bag fresh baby spinach leaves
PREPARATION : Heat a large sauté pan or skillet on medium high heat , add a bit of olive oil , add chopped onion & garlic until onion is soft and translucent . Add the lean ground turkey , fork and brown . During the browning process , add the seasoning and spices . Pour in the can of diced Italian style tomatoes with the juice , tomato sauce and paste . Add the baby spinach leaves & continue stirring until they wilt completely , and the sauce is blended . Time for a taste test … if you feel the sauce needs a bit more of this or that , add what other spices you like . Use the red sauce over your favorite healthy fibrous carbohydrate and ideas include : spaghetti squash , quinoa , brown rice , whole wheat pasta .
20 Natural Muscle Magazine New Year 2017