Healthy Pasta
A flavorful, low-fat tomato sauce infused with garlic, oregano, and basil, perfect for a healthy pasta meal that highlights fresh, vibrant flavors suited for any occasion.
Ingredients
Instructions
- Pour the crushed tomato sauce and whole peeled tomatoes into a pot.
- Heat the mixture over a low flame.
- Slice garlic thinly and sauté in a small amount of olive oil for 5 minutes on a low flame until the garlic begins to brown.
- Tilt the sauté pan and move the garlic to one side with the oil on the other side. Remove the garlic and add it to the tomato sauce mixture.
- Add a handful of oregano and basil to the sauce.
- Stir all ingredients together.
- Cook until very hot, stirring regularly.
- Prepare your favorite pasta as desired and serve with the low-fat tomato sauce.
Tips & Substitutions
For a richer flavor, try adding a splash of red wine to the sauce while it simmers. If you prefer a spicier kick, consider adding red pepper flakes. You can substitute fresh herbs with dried ones in a pinch, but use about one-third of the amount. This sauce also pairs beautifully with Sicilian Steak Sandwich.
Serving Suggestions
Serve this healthy pasta dish with a side of garlic bread or a fresh green salad for a complete meal. It also works well as a base for other Italian recipes, allowing you to mix in vegetables or proteins of your choice. Top with grated Parmesan cheese for added flavor.
Storage & Reheating
Store any leftover sauce in an airtight container in the refrigerator for up to 4 days. To reheat, gently warm it on the stove over low heat, stirring occasionally. If the sauce thickens too much, add a splash of water or broth to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Healthy Pasta contains roughly 586 calories, with 19g protein, 147g carbohydrates, and 10g fat. It is an excellent source of dietary fiber (307% of the Daily Value), iron (222% of the Daily Value), and calcium (154% of the Daily Value). It also contributes 86g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh tomatoes instead of canned?
Yes, you can use fresh tomatoes! About 2 pounds of ripe tomatoes should work well. Blanch, peel, and chop them before adding to the pot. Fresh tomatoes will give the sauce a vibrant taste, but may require longer cooking time to achieve desired thickness.
Is this sauce suitable for vegan diets?
Absolutely! This recipe is naturally vegan, as it contains no animal products. Just be sure to use pasta that is also vegan-friendly, as some pasta may contain eggs. You can enhance the dish with additional vegetables for more texture and nutrition.
What kind of pasta works best with this sauce?
Any pasta you love will work great with this sauce! Options like whole wheat, gluten-free, or even chickpea pasta can add a unique twist. For a traditional approach, try spaghetti, fettuccine, or penne to soak up the delicious tomato flavors.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).