A tangy storecupboard spaghetti at approximately 395 calories. One pan, one bowl, thirty minutes.
This is the kind of supper you can build from things already in the cupboard. Grilled turkey rashers, chopped tomatoes, sweetcorn, and mushrooms come together with a spoonful of brown pickle, which sounds unlikely and turns out to be the whole point. It gives the sauce a sweet, malty tang that a plain tomato base never gets close to. A single generous bowl comes in at around 395 calories and 7 WW Classic Points, with 9g of fiber and 22g of protein.
Recipe Info
Serves: 1 | Prep Time: 5 minutes | Cook Time: 25 minutes | Calories per serving: ~395
Nutrition per Serving (Estimated)
Protein: 22g | Fat: 4g | Carbohydrates: 63g | Fiber: 9g
WW Classic Points: Approximately 7 points per serving. Note: the original post listed 228 calories and 5 points, but those figures do not reconcile with the ingredients given, since the pasta and sweetcorn alone account for well over 228 calories. The recipe has been recalculated honestly from the quantities below, and the sweetcorn has been right-sized in the process. This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 50g / 2oz wholemeal spaghetti, uncooked weight
- 1 low-sodium vegetable stock cube
- 3 turkey rashers
- 1 x 200g / 7oz can chopped tomatoes
- 60g / 2oz button mushrooms, sliced
- 80g / 3oz canned sweetcorn, drained and rinsed
- 1 tablespoon brown pickle, such as Branston
- 2 teaspoons cornflour
- Salt and freshly ground black pepper, to taste
Instructions
- Grill the turkey. Grill the turkey rashers on both sides until browned at the edges, then set aside.
- Cook the spaghetti. Bring a pan of water to the boil, crumble in the stock cube, and cook the spaghetti for about 10 minutes, until just al dente.
- Start the sauce. While the pasta cooks, put the chopped tomatoes in a saucepan with the mushrooms, sweetcorn, and brown pickle. Bring to a gentle simmer over moderate heat.
- Add the turkey. Snip the grilled rashers into bite-sized pieces and stir them into the tomato mixture. Simmer for 5 minutes so the flavors come together.
- Thicken. Dissolve the cornflour in a little cold water, then stir it into the simmering sauce a little at a time until it thickens and coats a spoon. Season to taste.
- Serve. Drain the spaghetti, pile it into a warm bowl, and spoon the turkey and tomato mixture over the top.
Serving Suggestions
- Add a handful of rocket or baby spinach stirred through at the end
- Finish with a teaspoon of finely grated Parmesan
- Serve with a crisp green salad alongside
- A dash of Worcestershire sauce sharpens the tomato base further
- Scale the sauce up and keep portions in the refrigerator for quick suppers
Tips and Variations
- Rinsing the canned sweetcorn removes a good deal of the packing salt as well as the syrupy liquid
- Grilling the turkey rashers separately rather than adding them raw is what gives them their browned, savory edge
- Add the cornflour slurry gradually. All at once and the sauce turns claggy
- Courgette, peppers, or spinach all bulk the sauce out for very little
- Wholemeal spaghetti nearly doubles the fiber compared to white, at the same calorie count
Why This Recipe Works
The brown pickle is the clever part. A single tablespoon brings sweetness, vinegar sharpness, and a malty depth that would otherwise take a long-simmered sauce to develop, and it costs around 25 calories. Building the rest on canned tomatoes, mushrooms, and sweetcorn means the bowl is mostly vegetables by volume, so a modest 50g of dried spaghetti still produces a plateful. Grilling the turkey rather than frying it keeps the fat down to 4g across the whole dish.
Storage and Reheating
The sauce keeps in an airtight container in the refrigerator for up to 3 days, following USDA guidance on leftovers, and freezes well for up to 2 months. Cook the spaghetti fresh each time, as it turns soft on standing. Reheat the sauce in a pan over low heat with a splash of water.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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