White and red sauce spaghetti hotdish

Heart Smart Low Sodium

This hotdish is flavorful and fiber-full! It’s made with whole-grain spaghetti noodles and plenty of veggies — a recipe for a healthy heart and digestive system!


nonstick cooking spray
8 ounces dry whole-grain spaghetti noodles
3 tablespoons + 1 teaspoon extra-virgin olive oil, divided
1 1/3 cup chopped bell pepper (green, red or yellow)
2/3 cup chopped onion
8 ounces white button mushrooms, sliced
1 15-ounce can no-salt-added diced tomatoes
3 tablespoons chopped fresh basil leaves
1/4 cup sliced black olives
4 teaspoons all-purpose flour
1/4 teaspoon salt (or less*)
3/4 cup fat-free milk
1 cup cottage cheese, blended until smooth
2 teaspoons fresh lemon juice
1/4 cup shredded parmesan cheese


  1. Preheat oven to 350 F. Spray an 8-by-8-inch pan with nonstick cooking spray. Set aside.
  2. Prepare noodles according to package directions. Drain. Drizzle with 1 teaspoon oil and toss until well-coated. Set aside.
  3. In a large skillet, heat 2 tablespoons oil over medium-high heat. Add bell pepper, onion and mushrooms. Cook until onions appear clear. Add tomatoes in juice and basil. Bring to a boil. Reduce heat to a low simmer and cook uncovered for 15 minutes. Stir in olives. Remove from heat and set aside.
  4. In a medium saucepan, heat 1 tablespoon oil over medium-high heat. Add flour and salt. Stir. Add milk and blended cottage cheese. Stir. Cook until mixture is thickened slightly. Remove from heat. Stir in lemon juice.
  5. Pour noodles into the prepared 8-by-8-inch pan. Pour white sauce (made in step 3), then tomato sauce (made in step 2) over the top. Sprinkle with parmesan cheese.
  6. Bake for 20 to 25 minutes or until heated through. Cut into 6 pieces and enjoy!

Makes 6 servings

Recipe contains: wheat, milk

Carb choices per serving: 2

*Option not included in nutrition facts.

First Published: 06/26/2017
Last Reviewed: 06/26/2017

heart healthy pasta
Want to "beef up" this dish without adding meat? Add protein with cooked legumes such as northern beans, black beans, kidney beans, pinto beans or black-eyed peas!
white and red sauce spaghetti hotdish nutrition label