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Recipe
MARINARA SAUCE
MAKES: 4 SERVINGS
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
2½ Tbsps. of olive oil
½ cup of grated Parmesan cheese
¾ tsp of salt and pepper to taste
INSTRUCTIONS
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:
Calories ........................... 198
Protein ............................. 3.75 g
Vitamin A......................... 1895 IU
Potassium ....................... 920 mg
Dietary iber .................... 4.4 g
Total saturated fat .......... 0
Cholesterol .................... 0
LOWER IN POTASSIUM AND PROTEIN VERSION
Instead of 3 cups of tomato sauce, use 2 cups of
chopped bell peppers. Per serving:
Calories: 166
Protein: 2 g
Potassium: 417 mg
HIGH IN PROTEIN VERSIONS
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.
Recipe Tips
• Marinara sauce is an easy way to use lots of tomatoes (see recipe below). If you need o to reduce
potassium, use half the tomatoes an add more bell peppers, shredded carrots, etc
• In salads or sandwiches, use 2-3 slices of tomato or a few sliced cherry tomatoes if restricted