Marinara sauce

Dietician's Tip

Use this homemade marinara for spaghetti, lasagna, pita pizza, chicken Parmesan and meatball subs. The red wine can be omitted, if desired.

Ingredients

  • 1 teaspoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, minced
  • 1 cup red wine
  • 5 cups no-salt-added crushed tomatoes or tomato sauce
  • 1 tablespoon dry oregano
  • 1 tablespoon dry basil
  • 2 teaspoons sugar
  • 1 teaspoon salt
  • 1/4 teaspoon ground fennel
  • 1/4 teaspoon ground black pepper

Directions

In a medium saucepan over medium heat, add the olive oil. Once the pan becomes hot, add the onion. Stir continuously for about 2 minutes. Add garlic; stir for 1 minute. Add wine and let mixture reduce by half. Add remaining ingredients. Stir and let simmer on very low heat for 15 to 20 minutes.

Serving Information

Serves 10

Nutritional analysis per serving

Calories: 52
Total carbohydrate: 10 g
Cholesterol: 0 mg
Dietary fiber: 2 g
Monounsaturated fat: 0 g
Protein: 2 g
Saturated fat: 0 g
Serving size: 1/2 cup
Sodium: 274 mg
Total fat: 1 g

DASH Eating Plan Servings

Vegetables: 1

Diabetes Meal Plan Choices

Nonstarchy vegetables: 1

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables: 1

Last Updated Apr 23, 2016


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