Chunky Tomato Basil Sauce

Chunky Tomato Basil Sauce

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Why buy canned or bottled sauce? If you’re on a budget or want to control additives, such as sodium and sugar, this all-purpose sauce is ready in 15 minutes. Double the batch so there’s some extra to freeze. Makes 2 cups.

Ingredients

  • 1 tablespoon olive oil
  • 1 cup onion, finely diced
  • 2 cloves garlic, minced
  • 1 15-ounce can diced tomatoes
  • 2 tablespoons sweet basil, dried, or ¼ cup fresh chopped
  • ¼ cup water or broth

Directions

  1. Heat olive oil over medium heat in pan, add onion and garlic. Sauté for 2-3 minutes or until onion is barely translucent.
  2. Add tomatoes and basil, stir and bring to low boil for 3-5 minutes depending on desired thickness.

Per ½ cup serving: 65 calories, 2g protein, 8g carbohydrate, 4g fat, 1g sat fat, 3g mono fat, 0mg cholesterol, 2g fiber, 11mg sodium

THE SEASONED COOK Most people think of tomato sauce as just a basic for pasta, but when you’re making your own--why be ordinary? Try adding more heat with chili flakes, sweetness with diced carrots, or a chunkier texture with mushrooms, zucchini, or white beans. Tomatoes have nutrients which are known for lowering your LDL cholesterol.

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