Spaghetti with meat sauce is a classic and comforting dish that many people enjoy. However, traditional recipes can be quite heavy and high in calories. Fortunately, with a few simple tweaks and substitutions, you can create a nutritious homemade version of this beloved dish that is under 500 calories.

Ingredients for the sauce:
– 1 lb lean ground turkey or chicken
– 1 small onion, diced
– 2 cloves of garlic, minced
– 1 can of crushed tomatoes (14.5 oz)
– 1 can of diced tomatoes (14.5 oz)
– 2 tbsp tomato paste
– 1 tsp dried oregano
– 1 tsp dried basil
– 1/2 tsp red pepper flakes (optional)
– Salt and pepper to taste

Instructions:
1. In a large skillet, cook the ground turkey or chicken over medium heat until browned and cooked through. Drain any excess fat.
2. Add the diced onion and garlic to the skillet and cook until softened, about 5 minutes.
3. Stir in the crushed tomatoes, diced tomatoes, tomato paste, oregano, basil, and red pepper flakes. Season with salt and pepper to taste.
4. Bring the sauce to a simmer and let it cook for about 10-15 minutes to allow the flavors to meld together.
5. Adjust the seasoning if needed and serve over cooked spaghetti.

To keep this dish under 500 calories, opt for whole wheat spaghetti or a low-carb alternative like zoodles (zucchini noodles). You can also bulk up the dish with plenty of vegetables such as bell peppers, mushrooms, and spinach.

By making a few simple changes to the traditional spaghetti with meat sauce recipe, you can enjoy a delicious and satisfying meal that won’t derail your healthy eating goals. Give this nutritious homemade version a try and savor all the flavors without the guilt. Enjoy!