Ingredients: (NTT)

  • 2 small onions, chopped
  • 3 cloves garlic, chopped
  • 1¼ cups zucchini
  • 2 tablespoons olive oil
  • 1 tablespoon dry oregano
  • 1 tablespoon dry basil
  • 1 can (8 oz.) no-salt-added tomato sauce
  • 1 can (6 oz.) tomato paste
  • 2 medium fresh tomatoes
  • 1 cup water

Directions: (NTT)

1.    Wash hands with warm water and soap. 
2.    Wash fresh vegetables before preparing
3.    Peel onions and chop into ½ inch pieces.
4.    Peel garlic and chop into very fine pieces.
5.    Slice zucchini into 1-inch circles.
6.    Heat oil in a large skillet over medium heat. 
7.    Cook onions, garlic, and zucchini in oil for 5 minutes, stirring frequently.
8.    Add remaining ingredients and simmer covered for 45 minutes, stirring occasionally. 
9.    Serve hot over whole grain spaghetti.

Nutrition Facts (Per Serving): (NTT)

Calories, 113; Carbohydrate, 21 g; Protein, 5 g; Total Fat, 3 g; Saturated Fat, 0.5 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 5 g; Total Sugars, 12 g; Sodium, 335 mg; Calcium, 87 mg; Folate, 45 mcg; Iron, 3.6 mg; Calories from Fat, 23%.

Source - U.S. Dietary Guidelines, Recipes for a Healthier You

Makes 4 servings, approximately 1 cup each.

Vegetarian Spaghetti Sauce

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Vegetarian Spaghetti Sauce
Dinner
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Ingredients

  • 2 small onions, chopped
  • 3 cloves garlic, chopped
  • 1¼ cups zucchini
  • 2 tablespoons olive oil
  • 1 tablespoon dry oregano
  • 1 tablespoon dry basil
  • 1 can (8 oz.) no-salt-added tomato sauce
  • 1 can (6 oz.) tomato paste
  • 2 medium fresh tomatoes
  • 1 cup water

Directions

1.    Wash hands with warm water and soap. 
2.    Wash fresh vegetables before preparing
3.    Peel onions and chop into ½ inch pieces.
4.    Peel garlic and chop into very fine pieces.
5.    Slice zucchini into 1-inch circles.
6.    Heat oil in a large skillet over medium heat. 
7.    Cook onions, garlic, and zucchini in oil for 5 minutes, stirring frequently.
8.    Add remaining ingredients and simmer covered for 45 minutes, stirring occasionally. 
9.    Serve hot over whole grain spaghetti.

Nutrition Facts (Per Serving)

Calories, 113; Carbohydrate, 21 g; Protein, 5 g; Total Fat, 3 g; Saturated Fat, 0.5 g; Trans Fat, 0 g; Cholesterol, 0 mg; Fiber, 5 g; Total Sugars, 12 g; Sodium, 335 mg; Calcium, 87 mg; Folate, 45 mcg; Iron, 3.6 mg; Calories from Fat, 23%.

Source - U.S. Dietary Guidelines, Recipes for a Healthier You

Makes 4 servings, approximately 1 cup each.