August 02, 2009

Marinara Sauce

Marinara Sauce
4 Serving
Every cook needs a good recipe for marinara sauce. This one can be prepared in less than an hour and used in many ways. It is traditionally served over pasta, but is equally delicious with polenta or rice. It also makes a wonderful sauce for grilled vegetables or baked tempeh or tofu. Tomatoes cooked with oil provide a source of lycopene, one of the carotenes linked to protection from prostate cancer.

2 tablespoons quality extra-virgin olive oil
2 medium onions, chopped
1 medium carrot, peeled and finely grated
1 teaspoon salt
1/4 teaspoon red pepper flakes, or to taste
1 large can (28 ounces) Italian tomatoes, crushed
1 large can (16 ounces) tomato paste
1 teaspoon sugar (optional)
1 bay leaf (Turkish)
2 tablespoons dried whole basil
1 teaspoon dried whole oregano
Scant pinch fennel seeds
1/4 teaspoon ground allspice
4 cloves garlic, mashed Salt to taste

1. Heat the olive oil in a large pot (do not use cast iron or aluminum) over medium-high heat. Add the onions and carrot and saute until the onions are translucent.

2. Add the salt and red pepper flakes, then the tomatoes and tomato paste. Mix well, bring just to a boil, lower heat, and continue to cook at a simmer.

3. Add the sugar, herbs, and spices, and simmer uncovered for 30 minutes, stirring occasionally.

4. Add the garlic, and continue to simmer for 30 minutes more or until desired thickness. Add salt to taste. Remove the bay leaf.

Nutritional Information:

Per serving:
146 calories
8 g total fat (0 g sat)
0 mg cholesterol
20 g carbohydrate
4 g protein
4 g fiber
804 mg sodium

- Recipe reprinted with permission of

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