Healthy Recipes
Authored By:  Catherine A. Brorby, Author of Making the Most of Your Food Allergies
For those times when you want to eat lighter....
Diet Types: Dairy Free, Gluten Free, Vegan, Vegetarian, Wheat Free
Ingredients:
  • 2 tablespoons olive oil
  • 2 cups chopped onion
  • 2 cups chopped carrot
  • 2-4 cloves garlic, minced or pressed
  • 1 cup diced zucchini
  • 3-4 cups sliced mushrooms
  • 1 teaspoon basil
  • 1/2 teaspoon Thyme
  • 1/2 teaspoon Marjoram
  • 1/2 teaspoon salt
  • pepper to taste
  • 1 28 ounce can peeled, chopped tomatoes, or
  • 4 cups fresh peeled, chopped tomato
  • 1 teaspoon sugar
  • 2 tablespoons tomato paste, optional (see note)
  • Serves: 8
    Cooking Time: Any
    Instructions:
    Heat oil in a medium saucepan over medium heat. Add vegetables, herbs, salt and pepper, and stir to coat with the oil. Cover the pan and steam the vegetables for about 20 minutes, stirring frequently to keep them from sticking too much. Add the tomatoes and sugar, and simmer partially covered over medim heat for about 30 minutes. Makes about 4 cups. Note: If you want a thicker sauce that will cling to your pasta more, add the tomato paste with the tomatoes and sugar. Nutrition analysis based on 1/2 cup servings.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 8
    Amount Per Serving 
    Calories 103
    Calories from Fat 34
     % Daily Value*
    Total Fat 4g6%
      Saturated Fat 0g2%
      Mono Fat 2g 
    Sodium 408mg17%
    Total Carbs 17g6%
      Dietary Fiber 2g10%
    Protein 3g 
    Iron9%
    Calcium6%
    Vitamin B-615%
    Vitamin C28%
    Vitamin E4%
    Vitamin D6%
    Vitamin A97%
    Selenium7%
    Manganese20%
    Copper15%
    Zinc4%
    Pantothenic acid8%
    Niacin12%
    Riboflavin12%
    Thiamin13%
    Potassium18%
    Phosphorus9%
    Magnesium7%
    Folate8%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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