Fresh Tomato Sauce
Transform those ripe summer tomatoes into a savory sauce that works with everything from pasta to casserole. Tomatoes are packed with vitamins A, C and lycopene, a powerful antioxidant that may help protect against prostate cancer. Onions, garlic and fresh herbs balance out the sweet flavor of plum tomatoes. Once made, the sauce keeps in the fridge for up to a week so you can use it in more than one dish.
Makes six servings.
Per 1/2 cup serving: 75 calories, 3 g total fat (<1 g saturated fat), 12 g carbohydrate, 2 g protein, 3 g dietary fiber, 19 mg sodium.
- 3 lbs. plum tomatoes
- 1 Tbsp. extra virgin olive oil
- 3/4 cup finely chopped onion
- 1 large garlic clove, finely chopped
- 1 Tbsp. chopped fresh oregano, or 1 tsp. dried 1/2 tsp. sugar, optional
- 1 Tbsp. chopped fresh basil, or 1 tsp. dried
- Salt and freshly ground pepper
- Cut thin slice off top of tomatoes. Peel tomatoes, using either serrated swivel-blade vegetable peeler or hot water method. For this method, drop two to three tomatoes at a time into large pot of boiling water until their skins crack, one to two minutes. Immediately transfer tomatoes to bowl of ice water. When tomatoes are cool enough to handle, use your fingers to pull off skin. Halve tomatoes lengthwise and use your thumb to push out seeds, then your fingers to remove pulpy ribs. Chop tomatoes and set aside; there will be six to seven cups.
- In large, heavy pot, heat oil over medium-high heat. Add onion and cook for three minutes, stirring occasionally. Add garlic and cook, stirring often, until onion starts to color, three to four minutes. Add tomatoes and oregano and stir well. Cook, uncovered, for 15 minutes. Taste sauce, adding sugar if it is too acidic. Mix in basil and cook until tomatoes have broken down to your taste, 10 to15 minutes for chunky sauce, 12 to 15 minutes for pulpier one.
Source: The American Institute for Cancer Research