Italian Penne Pasta Bake

Serves: 8

Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 60 minutes

• Ingredients

  •     12 oz whole wheat penne pasta

  •     1 lb lean ground turkey

  •     3 cups fresh spinach, chopped

  •     2 cups marinara sauce (no added sugar)

  •     1 3/4 cups 2% milk

  •     1/2 cup full-fat ricotta cheese

  •     1 cup shredded mozzarella cheese

  •     2 tsp Italian seasoning

  •     1 tsp garlic powder

  •     Salt and pepper to taste

• Directions

  1.   Preheat oven to 400°F

  2.   In a skillet over medium heat, cook the ground turkey until browned and fully cooked.

  3.  In a large mixing bowl, combine all ingredients except the mozzarella

  4.  Transfer the mixture to a greased 9x13-inch baking dish and spread it evenly.

  5.  Sprinkle shredded mozzarella evenly over the top of the casserole.

  6. Cover tightly with aluminum foil to ensure the steam cooks the pasta. Bake for 40 minutes.

  7. Uncover and finish baking:

  8. Remove the foil and bake for an additional 5-10 minutes, or until the cheese is golden and bubbly, and the pasta is tender.

  9. Rest and serve: Let the casserole rest for 5 minutes before serving.

• Macro Nutrients

  • Calories: 590

  • Protein: 38g

  • Net Carbs: 62g

  • Fiber: 7g

  • Fat: 19g

  The primary protein source is the ground turkey. Whole wheat pasta is primarily considered a carbohydrate, but it contributes quite a bit of protein to this dish. Other than the pasta, the marinara sauce provides a lot of the carbohydrates, giving sustained energy. The cheese is the main contributor to the fats in this meal, which enhances flavor and aids in nutrient absorption.

• Micro Nutrients & Health Benefits

  Hair:

  This meal supports hair growth and strength thanks to Vitamin B12 (from turkey), which is crucial for oxygen transport to hair follicles. Iron and protein from turkey and spinach help prevent hair loss, while Vitamin K (from spinach) promotes healthy circulation to the scalp.

  Skin:

  Spinach and marinara sauce provide Vitamin K and Vitamin A, both of which aid in skin repair and hydration. Zinc, found in turkey and cheese, helps prevent acne and heal skin. The combination of protein and healthy fats keeps skin firm and elastic.

  Overall Health Benefits:

  This dish is rich in Phosphorus, which supports strong bones and teeth, and B vitamins (especially B12 from turkey) that aid in metabolism and energy production. Vitamin K from spinach helps with blood clotting and cardiovascular health, while zinc plays a role in immune function.

  Key Micronutrients:

  • Vitamin B12: Supports red blood cell formation and energy metabolism (from turkey)
  • Vitamin K: Promotes bone and heart health, and improves circulation (from spinach)
  • Zinc: Boosts immune function and skin healing (from turkey and cheese)
  • Phosphorus: Strengthens bones and teeth (from milk and cheese)