Yield:3 qt (3L) Portions:32 Portion size:3floz (mL)
Ingredients l pt lb lb lb
l oz l tbsp
5GG mL 225 g 225 g 225 g
3G g l5 mL
Olive oil (see note) Onion, chopped fine Carrot, chopped fine Celery, chopped fine Whole tomatoes
Garlic cloves, minced
Heat the olive oil in a large saucepot. Add the onions, carrots, and celery and saute lightly for a few minutes. Do not let them brown. Add remaining ingredients. (See Appendix 2 for can sizes and substitutions.) Simmer, uncovered, about 45 minutes, until reduced and thickened. Pass through a food mill. Taste and adjust seasonings.
Calories, 190; Protein, 1 g; Fat, 18 g (82% cal.); Cholesterol, 0 mg; Carbohydrates, 8 g; Fiber, 2 g; Sodium, 660 mg.
Note: The quantity of olive oil may seem high, but it is only 1 tbsp for a 3-oz portion (15 mL per 90 g). These are typical proportions for basic tomato sauce in Italy, where sauces are not used in such large quantities as in North America. If a lower-fat sauce is desired, oil may be cut in half. Except for meat sauce, most Italian sauces are cooked less than American-style tomato sauce and have fewer ingredients. As a result, they have a more pronounced fresh tomato taste.
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WHAT IT IS A three-phase plan that has been likened to the low-carbohydrate Atkins program because during the first two weeks, South Beach eliminates most carbs, including bread, pasta, potatoes, fruit and most dairy products. In PHASE 2, healthy carbs, including most fruits, whole grains and dairy products are gradually reintroduced, but processed carbs such as bagels, cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely.