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Whaledancer's Weight Loss Ramblings

Basic Tomato-Based Sauce
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5 servings



1 tsp minced fresh garlic

1/2 onion, finely chopped

1/2 cup mushrooms, chopped, optional

1/2 cup bell pepper, chopped, optional

1 28-oz can crushed tomatoes

2 8-oz cans tomato sauce

1 tsp oregano leaves

1 tsp basil leaves

1/2 tsp sugar, or sucralose sweetener (Splenda)


Spray medium saucepan with nonstick spray (or use 1 tsp olive oil or a Tbsp of broth); heat. Add garlic, onions, and optional mushrooms and peppers; cook over medium heat, stirring constantly, until garlic is lightly browned and onion is translucent, about 2 minutes.


Add crushed tomatoes, tomato sauce, oregano, and basil; stir to combine. Bring to a boil; reduce heat. Let simmer until thickened and flavors are blended, about 15 minutes.


Stir in sugar or sweetener; let cook 5 minutes longer. Makes 5 cups.


Note: I make this in advance and freeze it in small portions. I can add it to cooked ground beef or meatballs to make spaghetti sauce, or use it to flavor vegetables such as zucchini, or top couscous with it.  It can also be frozen after adding browned ground beef, ready for a quick spaghetti dinner.



Core Recipe; 1 point per cup on Flex


Per Serving: 91 Calories; 1g Fat (5.8% calories from fat); 4g Protein; 21g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 759mg Sodium. 

Exchanges: 0 Grain(Starch); 3-1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.



Source: Whaledancer's own recipe

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