Marinara Tomato Sauce
Makes 3 1/2 cups (875 mL)
Fresh tomatoes at the height of summer are memorable. Growers and consumers get very enthusiastic about them for many good reasons. With over 4,000 varieties to choose from, they are easy to grow, delicious, and they pack a good nutritional punch that delivers vitamin C, iron, and potassium, along with very few calories. This is an easy and versatile sauce to make and can be used in the Tuscan Minestrone Soup, Cashew Cheese Lasagna, Tofu: An Easy Entrée, or as a base for many Italian dishes.
1/2 to 1 tablespoon (7 to 15 mL) olive oil
1/2 onion, diced
4 cloves garlic, chopped
4 cups (1 L) chopped fresh tomatoes, or 1 can (28 ounces/796 mL) tomatoes, chopped
1 tablespoon (15 mL) dried basil
1 teaspoon (5 mL) dried oregano
1/2 teaspoon (2 mL) chili flakes (optional)
Salt and black pepper
Heat the oil in a medium saucepan over medium heat and cook the onion for 3 to 5 minutes or until translucent. Add the garlic, tomatoes, basil, oregano, chili flakes, and salt and pepper to taste. Cover and cook on medium-low heat for 15 to 20 minutes.
Per cup (250 mL): calories: 80, protein: 3 g, fat: 2 g, carbohydrate: 14 g (7 g from sugar), dietary fibre: 3 g, calcium: 108 mg, iron: 2 mg, magnesium: 37 mg, phosphorus: 60 mg, potassium: 608 mg, sodium: 360 mg, zinc: 0.5 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B 6: 0.3 mg, folate: 27 mcg, pantothenic acid: 0.4 mg, vitamin B 12: 0 mcg, vitamin A: 84 mcg, vitamin C: 38 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.3 g, omega-3 fatty acids: 0.1 g
Percentage of calories from protein 12%, fat 24%, carbohydrate 64%