Healthy recipes I

Tomato pasta sauce

 

Tasty and rich, this easy-to-make tomato sauce is perfect with pasta and can be made in advance and reheated.

Ingredients

• 1 tsp oil
• 1 onion, finely chopped
• 1 garlic clove, finely chopped
• 1 tin of chopped tomatoes
• 2 tbsp tomato purée
• a pinch of mixed dried herbs
• pepper to taste
• 210g uncooked pasta 

Method

1. Heat the oil in a saucepan or frying pan. Cook the onion on a medium heat until it's soft.
2. Add the garlic and cook for another minute. Make sure the pan is not too hot when you add the garlic as it burns easily. Burnt garlic will make the sauce taste bitter.
3. Add the tin of chopped tomatoes, tomato purée and mixed herbs.
4. Simmer gently for 15 minutes until the sauce is thick and rich.
5. Add pepper to taste.
6. Cook the pasta according to packet instructions and serve topped with fresh herbs.

Other options

Add a tin of tuna or some sliced vegetables to the sauce at step 3. Try mushrooms, peppers or courgettes.
Use the sauce as a pizza topping. Just sprinkle with grated cheese and your favourite vegetables.
Pour the sauce over fish fillets and bake in the oven at 180C or gas mark 4 for 15 to 20 minutes.

Nutritional information

Nutrient	Per 100g	Per 460g portion
Energy	67 kcal (282 kJ)	307 kcal (1298 kJ)
Protein	2.5g	11.7g
Carbohydrate	13.3g	61.1g
(of which sugars)	2.5g	11.5g
Fat	0.8g	3.5g
(of which saturates)	0.1g	0.4g
Fibre	1.1g	5.2g
Sodium	0.03g	0.13g
Salt	0.1g	0.3g

Allergy advice

This recipe contains wheat (gluten). Some pasta contains egg, always check the label. Some tomato purées contain wheat.

Food safety tips

Always wash your hands, work surfaces, utensils and chopping boards before you start cooking. Wash or peel raw vegetables before use, as this will help clean them and remove any harmful bacteria that might be on the outside.

 Source : www.nhs.uk