Food Rookie: Sugar Free Marinara Sauce

Saturday, April 26, 2008

This is a really quick and simple way to make a rich and creamy or chunky tomato sauce with out adding sugar.


  • 1 table spoon olive oil
  • 1/2 a carrot - chopped fine (25 to 50 grams)
  • 1 small onion -chopped fine (50 to 75 grams)
  • 2 cloves of garlic - minced (3 if you really love garlic, 1 if you don't)
  • 1 bay leaf
  • 1/2 tea spoon crushed hot pepper flakes (optional or adjust to likening)
  • 1-1/2 table spoon Italian seasoning (oregano, basil, thyme, marjoram, sage, savory, and rosemary)
  • 1 can tomato product. (pured, ground, diced, or sauce.)

Feel free to use additional seasoning, including salt and pepper to taste. Pasta sauce has a large amount of personal variations, that are added to the basics. It's a great, easy, and cheap way to hone your seasoning skills.

In hot sauce pan (or pot) add the olive oil, coat well the pan by rolling it around the bottom. Add bay leaf and seasoning in to oil. Do not let it burn!

Once seasoning is infused in to oil, or looks like it's getting to hot, add carrots and onions.
If they appear to be sticking or burning before softened, add water or broth one spoon at a time as needed. Move the vegetables often, when they appear to be getting soft or the onion becomes clear, add the garlic.

Cook 2 minuets, then add tomato, stir frequently or it will easily burn. Make sure the heat is low and simmer about 10 minuets if your going to blend (recommended to blend) continue on the directions. If you want a chunky sauce, continue cooking 15 minutes until sauce is to your likening.

Remove from fire and with with a stick blender, puree until smooth. You can also do this in a stationary blender or food processor, but be careful it's hot!. The color will lighten, don't be alarmed, it's supposed to do that =)

Return to pot and simmer 5 more minuets.

Blending smooth is optional, but makes a rich thick and creamy sauce!

*Note: The entire pot of tomato sauce is from 200 - 250 Kcal. To lower the calories use less oil, and more of the broth / water method to cook. You have to watch the pot more carefully, but you can save 40 kcal by using 2 tea spoons of oil over 1 table.