Articles & Recipes
Italian Pasta Sauce
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
2 crushed cloves garlic (6grams)
1 large peeled and chopped onion (150grams)
10 medium mushrooms with stems (150grams)
1 medium finely chopped red capsicum minus top and seeds (150grams)
1 tsp olive oil (5ml)
1 tabsp water (20ml)
1 tabsp fresh oregano or 1 tsp dried
1 tabsp finely chopped parsley or 1 tsp dried
Freshly ground black pepper
1 x 400g tin tomatoes chopped (400grams)
2 tabsp tomato paste (50grams)
1 tsp sugar (5grams) or equivalent substitute
1 cup water (250ml)
(Optional) 1 small eggplant finely chopped (150grams)
Method
* Stir fry garlic and onion with mushrooms and capsicum in a nonstick pan with oil and water until onion is soft.
* Add oregano, parsley, black pepper and stir.
* Place in a microwave dish with chopped tomatoes, tomato paste, sugar and water
* Microwave on HIGH for 10 minutes.
Serves : 6
Quantity per Serve : ½ cup
Nutrients per Serve :
KJ 196, Calories 47, Carbohydrates(grams) 6, Fat(grams) 1.2, Cholesterol(milligrams) 0, Protein(grams) 3, Sodium (milligrams) 48, Fibre (grams) 3, Calcium (milligrams) 24, Iron (milligrams) 0.8
Note
Gluten Free, Lactose Free, Egg Free, Vegetarian
Variations
For Italian seafoood sauce add 1 cup of cooked mixed seafood of your choice.
Tips
May add 1 small finely chopped eggplant (150g) which is stir fried