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Want a healthy meal in a hurry? Spaghetti!

Whipping together whatever’s on hand can sometimes produce questionable combinations that yield little nutritional value. But who’s got time to be a gourmet chef on a weeknight? Here’s one easy meal you should feel good about serving.

Your supper savior is spaghetti! Pasta is popular – it was the top food choice in one international survey – but other dishes don’t stack up to spaghetti’s numerous health benefits.

A Sauce to Satisfy

Canned tomatoes and tomato sauce top WebMD’s list of heart-healthy foods to keep on hand. Both of these pantry staples are lycopene-rich foods. Lycopene, particularly when consumed in combination with the tomato’s other nutrients, may help to lower blood pressure, help protect against some forms of cancer, improve skin’s elasticity by helping to protect it from UVA/UVB damage, and has also been associated with supporting healthy bone density and cholesterol levels.

If you’re worried that spaghetti will go right to your waist or hips, rest assured that in addition to being nutritious, tomato sauce is lower in fat and calories than other sauces such as pesto and Alfredo.

Noodles with Nutrients

You can even feel pretty good about the noodles. Pasta fuels you without causing a blood sugar spike like some other foods. It keeps you satisfied longer so you’ll be less likely to snack later on. Choose whole wheat pasta if you want even less glucose and more fiber. If you prefer white noodles buy brands that are made from enriched flour, and you’ll benefit from added thiamine, niacin, folic acid and iron.

Sneak in More Substance

Bulk up your sauce with vegetables and seasonings to pack an even bigger nutritional punch. Add:

• Spinach for its abundant vitamins and minerals that promote cardiovascular health
• Broccoli which research suggests may work with tomatoes to increase cancer protective properties
• Basil to deliver antioxidants that may help to protect against heart disease and cancer
• Oregano to possibly help relieve cold symptoms
• Garlic as it is thought to have antiviral and antibacterial properties
• Olive oil since this heart-healthy fat may also help your body absorb the sauce’s tomato nutrients more easily

There’s no reason to feel like you can’t provide a nutritious dinner with a plate of spaghetti. You can load it with vegetables (the tomato sauce counts!), whole grains, healthy fats, and seasonings that replace unnecessary sodium. If you find yourself agreeing with a full third of the National Pasta Association survey respondents, who claimed they eat pasta three or four meals a week, don’t feel bad. Give into this comfort food and rush this dish to the table for dinner.