This makes a large quantity of spaghetti, but it can be divided into serving portions and frozen for later use.
1 lb soy-based meat alternative, preferably sausage-flavored
1 tbsp olive oil
1 onion, peeled and diced
2 cloves garlic, peeled and minced
2 large Portobello mushrooms, cleaned, stems removed, and caps finely minced (Finely mincing the mushrooms gives them an appearance and texture similar to ground meat.)
1 large zucchini, washed, ends removed, and diced
1 tbsp vegetarian Worcestershire sauce
1 tsp salt, divided
2 tsp ground black pepper, divided
2 tbsp Italian seasoning, divided
1/2 tsp nutmeg
1/2 tsp cayenne pepper
1 (32 oz) jar low-sodium pasta sauce
1 (16 oz) jar mild salsa
1/2 tsp sugar substitute
16 oz whole wheat spaghetti
3/4 cup grated parmesan cheese
In a large microwave-safe bowl, combine the soy-based meat alternative, olive oil, onion, garlic, mushrooms, zucchini, vegetarian Worcestershire sauce, salt, black pepper, 1 tbsp Italian seasoning, nutmeg and cayenne pepper. Mix with a fork to combine. Micro-cook in the microwave on medium-high power for 5 to 6 minutes, breaking up the meat with a fork after 3 minutes.
Combine the low-sodium pasta sauce and the salsa with the meat mixture. Stir in the sugar substitute and 1/2 tablespoon of the remaining Italian seasoning. Simmer, cover with a plate or with microwave-safe plastic wrap for about 10 minutes on medium-low to low heat, stirring after 5 minutes. If you don't know how to adjust the temperature on your microwave oven, use the defrost setting and cook the sauce for 10 minutes.
Cook the spaghetti according to the package directions. Drain the pasta and reserve 1/2 cup of the pasta water. Combine the spaghetti with the low-sodium pasta sauce. Add the reserved pasta water, a little at a time, to thin out the sauce as needed. Sprinkle with the parmesan cheese.
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