Spaghetti with Quick Marinara
Servings: 8
Printable version
Ingredients
- 2 tsp. olive oil
- 2 c. chopped onion
- 1 Tbl. minced fresh garlic
- 2 (14.5 oz.) cans tomato sauce (I use S&W Organic; 20 calories per ¼ c.)
- 1 can (14.5 oz.) chopped tomatoes (no added sugars, look for 25 calories per ½ c.)
- ½ c. chopped fresh parsley
- ¼ c. minced fresh basil
- 2 tsp. minced fresh oregano
- ¼ tsp. black pepper
- 16 oz. whole wheat spaghetti (my family likes Garofalo organic whole wheat spaghetti from Costco as much as regular spaghetti)
Directions:
1. Using a large saucepan, sauté onion and garlic in the olive oil, over medium heat, until tender (about 3 minutes).
2. Add remaining ingredients and bring to boil. Reduce heat, and simmer, uncovered, 30- to 60-minutes stirring occasionally.
3. Follow package instructions for spaghetti, drain, serve immediately with marinara.
Optional protein add-on:
- Broiled chicken breast
- Meatless Meatballs
- Boca Crumbles
Nutrition:
Marinara on spaghetti (Serving size: ½ c. sauce on 1 c. spaghetti)
Calories: 275 Protein: 11g total carbohydrate: 56g total fat: 2.2g
sugars: 8.9g saturated fat: 0g sodium: 594mg dietary fiber: 10.2g
Broiled chicken breast, skinless: (4 oz.)
Calories: 175 Protein: 33g total carbohydrate: 0g total fat: 4.5g
sugars: 0g saturated fat: 1g sodium: 617mg dietary fiber: 0g
Meatless Meatballs: (Serving size: 3 meatballs)
Calories: 100 Protein: 8g total carbohydrate: 6g total fat: 4.5g
sugars: <1g saturated fat: 0g sodium: 230mg dietary fiber: 2g
Boca Crumbles: (Serving size: ½ c.)
Calories: 60 Protein: 13g total carbohydrate: 6g total fat: 0.5g
sugars: 0g saturated fat: 0g sodium: 270mg dietary fiber: 3g