Prep time: 90
minutes
Ingredients:
- 2 14.5-oz. cans of crushed tomatoes
- 1 6-oz. can of tomato paste
- 2 cloves garlic, diced
- 1 medium onion, chopped
- 1 medium green bell pepper, chopped
- 1 medium red bell pepper, chopped
- 1 c. broccoli, chopped into florets
- 2 tbsp. olive oil or vegetable oil
- 1 tsp. dried oregano
- 1 tsp. dried basil
- 1 tsp. cumin
- 1 tsp. thyme
- 1/2 lb. spicy Italian sausage (optional)
Directions:
- Heat oil over medium-high heat in a pan.
- Add garlic and onion and cook until the onion is
translucent (more clear than white).
- Add peppers and broccoli and sauté for a few
minutes.
- Add crushed tomatoes, tomato paste, and spices.
When mixture is bubbling, reduce heat to simmer and cover. Simmer for at least
60 minutes, stirring occasionally. The longer it simmers, the better it
tastes.
Serves: 5
Serving size: 3/4
c.
Nutritional analysis (per
serving):
175 calories
6
g protein
6
g fat
29 g carbohydrate
6 g fiber
0 mg cholesterol
253 mg
sodium
90 mg calcium
3.5 mg iron
Note:
Nutritional analysis may vary depending on ingredient brands used.
Suggestions:
If you want to make your spaghetti sauce with meat,
begin by boiling the sausage in a large pot. Boil for about 5 minutes, until fat
has collected on top of the water. Drain water. Drain fat by running hot water
and pouring the fat down the sink. Set sausage aside in a bowl or dish. Complete
Steps 1 through 3. Slice and add the sausage before you cover the pan in Step
4.
Try substituting chicken or turkey sausage - lots
of taste with less fat.
Experiment with other veggies - eggplant, squash,
or zucchini are all delicious additions.
Be daring with spices. The amounts and spices
listed here are only recommendations.
Be sure to freeze any leftover sauce - it actually
tastes even better after it's been frozen!
Updated and reviewed by: Steven Dowshen, MD
Date reviewed: May
2005
Originally reviewed by: Allison Brinkley, RD, LD/N, CNSD
