2 tsp of garlic (minced)
1 tsp dried oregano
2 pieces of bay leaves (dried)
3 cups of crushed tomatoes
1 small onion (chopped)
3 cups of tomato sauce
2 ½ Tbsps. of olive oil
½ cup of grated Parmesan cheese
¾ tsp of salt and pepper to taste
Preparation: Over medium heat, add the olive oil and the chopped onion. Cook until translucent. Add the garlic and cook for 2 minutes. Add the crushed tomatoes, tomato sauce, spices, and salt and pepper to taste. Once the sauce starts boiling, simmer at low temperature for at least one hour. After one hour, add the parmesan cheese to the sauce. Serve on top of a whole grain pasta with a side green salad. Refrigerate or freeze leftovers.
This is a low protein recipe. Add the protein from pasta for total amount of protein.
Nutrients per Serving:
Protein: 3.75 g
Vitamin A: 1895 IU
Potassium: 920 mg
Dietary fiber: 4.4 g
Total saturated fat, cholesterol 0 (ZERO)
To reduce potassium and protein:
Instead of 3 cups of tomato sauce, use 2 cups of chopped bell peppers.
Protein: 2 g
Potassium: 417 mg
To increase protein:
One pound of ground turkey adds 20 g of protein, 169 calories, total fat 9.4 g, saturated fat 2.6 g, and cholesterol 89.5 mg per serving.
One pound of grass-fed ground beef adds 215 calories, 21.5 g of protein, total fat 14 g, saturated fat 6 g, and cholesterol 69.5 mg per serving.