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Healthy Basic Marinara Sauce with Variations

Natalie
Stein
September 22, 2024
Chunky or smooth tomato sauce can be the star in many healthy dishes.
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Marinara sauce is a top choice for spaghetti and other pasta dishes like spaghetti casserole, eggplant parmesan, and lasagna. Luckily, it’s also a way to add vegetable servings without a struggle. Try these other ways to add vegetables if you’re looking!

Use this marinara sauce to top whole-wheat pasta, or try it with any of these dishes.

Serve it with parmesan cheese, if desired. 

Variations

  • Use 4 cups of chopped fresh tomatoes instead of canned, stewed tomatoes
  • Turn it into high-protein sauce by using an extra tablespoon of olive oil and browning 8-12 ounces of lean ground turkey in the pan before adding the onion. Another option is to stir in 1 can (15 ounces) of beans or 12 ounces of cubed cooked chicken when you add the tomatoes
  • For a creamier, higher-protein sauce, blend in 1 cup of low-fat cottage cheese when you add the tomatoes
  • Make it chunky by cooking 1-2 cups of vegetable pieces like sliced mushrooms, chopped green pepper, or cauliflower florets for 5 minutes in the olive oil with the onion Another option is to use thawed frozen cauliflower or other vegetables
  • Blend in 1 cup of pureed pumpkin or cooked butternut squash

Recipe for Healthy Basic Marinara Sauce

Makes 6 servings

Ingredients: 

Here's a simple and healthy marinara sauce recipe using canned stewed tomatoes:

  • 1 tablespoon of olive oil
  • 1 small onion, chopped
  • 3-4 cloves of garlic, peeled and minced
  • 1 teaspoon of dried oregano or 1 tablespoon of fresh oregano
  • 1 teaspoon of dried basil or 1 tablespoon of fresh basil
  • ½ teaspoon of dried thyme
  • (Optional) red pepper flakes to taste
  • Salt and pepper to taste

Instructions:

  1. Heat the olive oil a large saucepan over medium heat
  2. Add the onion and cook for 5 minutes, until translucent
  3. Add the garlic and cook for 2 more minutes
  4. Add the tomatoes and spices. Bring to a boil, then lower to a simmer. Cook for 20-25 minutes, stirring occasionally.
  5. Serve or use in your favorite recipe.

Nutrition information per serving: 80 calories; 3.5 grams total fat; 0.5 grams saturated fat; 300 mg sodium; 10 grams carbohydrates; 2 grams fiber; 5 grams sugar; 2 grams protein

Calorie and nutrient information in meal plans and recipes are approximations. Please verify for accuracy. Please also verify information on ingredients, special diets, and allergens.

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