Light Tomato Sauce - 2 pts, Carbs 18g, Fiber 4g

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Light Tomato Sauce - 2 pts, Carbs 18g, Fiber 4g

 

Recipe By :The Mediterranean Vegan Kitchen by Donna Klein

Serving Size : 5 Preparation Time :0:00

Categories : Lower Calorie (Less than 300) Lower Carbs

Quick Vegan

Veggie WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons extra virgin olive oil

1 medium onion -- (about 6 ounces), finely chopped

3 large garlic cloves -- finely chopped

3 1/2 pounds vine-ripened tomatoes -- cored and coarsely chopped,

accumulated juices included, OR 2 (28-oz) cans whole tomatoes, preferably plum,

drained and coarsely chopped, 1 cup juices reserved

1 tablespoon tomato paste

12 large basil leaves -- shredded, OR 1 t. dried oregano (yes,

oregano)

1/2 teaspoon sugar

salt and freshly ground pepper to taste

 

In a large deep-sided skillet with a lid, heat the oil over medium-low heat. Add

the onion and cook, stirring often, until softened and translucent, 7 to 10

minutes. add the garlic and increase the heat to medium; cook, stirring, for 1

minute. add the tomatoes and their juices, tomato paste, basil, sugar, salt, and

pepper; bring to a boil over medium-high heat. Reduce the heat to medium-low and

simmer, uncovered, stirring frequently to prevent scorching, until the tomatoes

have cooked down to a thick mass, 30 to 45 minutes for fresh tomatoes, a bit

longer for canned. Remove the pan from the heat. Cover and let stand for 15

minutes.

 

Pass the sauce through the medium blade of a food mill. If the sauce appears too

thin, return it to medium-low heat and cook, stirring often until it is the

desired consistency.

 

ADVANCE PREPARATION: The sauce will keep, covered, in the refrigerator for up

to three days, or it can be frozen in freezer containers for three to four

months.

 

VARIATIONS: For a chunkier version that requires no pureeing and yields about 4

cups cooked sauce, peel and seed the tomatoes before coarsely chopping and

cooking as directed to a thick consistency. For a chunkier, fiber-rich version

of the pureed recipe, add back half of the seeds and skins to the pureed sauce.

 

Makes about 2 1/2 cups (about 5 one-half cup servings).

 

Per 1/2 cup: Cals 130; Total Fat 7g (sat fat 1g); Carbs 18g; Fiber 4g; Prot 3g;

Chol 0mg; Sodium 53mg.

 

The following recipe produces a light yet flavorful tomato sauce, ideal for many

of the instances in this book where a simple pasta is called for. To double the

recipe, use a stockpot or Dutch oven and increase the cooking time slightly.

 

ChupaNote: to avoid heating up your kitchen in the summer, put everything in

your slow cooker, set at low, cover, and let cook overnight. To add another

layer of flavor, caramelize garlic and onions in oil, before adding to slow

cooker. Add 1/2 teaspoon red pepper flakes (or more to taste) for a little bite.

 

Description:

" 2 pts "

S(Formatted by Chupa Babi):

" 07.01.08 "

Copyright:

" 2001 "

Yield:

" 2 1/2 cups "

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Per Serving (excluding unknown items): 124 Calories; 6g Fat (41.9% calories from

fat); 3g Protein; 17g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 53mg

Sodium. Exchanges: 3 Vegetable; 1 Fat; 0 Other Carbohydrates.

 

 

Nutr. Assoc. : 0 0 0 901516 0 0 0 0