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A healthful, affordable recipe. This makes a delicious simple sauce for pasta.

15 minutes
Serves: 4

3 cups chopped tomatoes
1 Tbsp garlic powder
1 Tbsp onion powder
2 fresh basil leaves, chopped (or 1/4 tsp dried basil)
2 stems fresh oregano, chopped (or 1/4 tsp dried oregano)
2 stems fresh parsley, chopped (or 1/4 tsp dried parsley)
1/2 tsp fennel seed
1/8 tsp black pepper

1.  In a saucepan combine all sauce ingredients.

2. Simmer on medium heat for 15 minutes or until tomatoes are soft. Serve over cooked pasta. 

To make a hearty minestrone:
Add 2 cups of chicken broth, 1 cup of cooked macaroni, 1 cup of any vegetable or left-over vegetables such as cooked and diced carrots, green beans, celery and turn your sauce into a meal. Serve with a slice of crusty bread and cheese.

To make Chili:
Add 1/2 pound of cooked lean ground meat, 1 cup of pinto beans, 1 tsp of chili powder, 1/4 tsp cumin and one dash of Tabasco sauce. Serve in a soup bowl, sprinkle with cheddar cheese and add corn chips. 

Nutrients per serving: 1 cup
Calories 47; Saturated Fat 0.1 g; Iron 0.9 mg; Protein 2 g; Cholesterol 0 mg; Calcium 25 mg; Carbohydrate 11 g; Vitamin A 88 RE; Sodium 305 mg; Total Fat 0.6 g; Vitamin C 27 mg; Dietary Fiber 2 g

USDA Food & Nutrition Services - Team Nutrition: Food, Family & Fun


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