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–+ servings

Tomato Sauce

Dinner
If you are looking to make your own tomato sauce for a bolognese or pizza base this is a delicious option.
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Calories109kcal
Carbs11.6g
Protein2.9g
Fats6.1g
For Rest Day
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Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Performance Benefits

Health Benefits

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
Expert Tips

Italian tomatoes work great in this sauce so keep an eye out for them when shopping.

Equipment

  • Saucepan

Ingredients

  • 2 tbsp Extra virgin olive oil
  • 13 Tomatoes (large)
  • 2 clove Garlic (crushed)
  • 1 tbsp Tomato puree
  • 3 tbsp Basil (fresh and chopped)
  • 2 tbsp Oregano (fresh and chopped)
  • ½ tbsp Paprika
  • 1 tsp Salt
  • 1 tsp Ground pepper
5

Instructions

  • Wash and chop the tomatoes.
  • In a saucepan with olive oil on medium heat, add tomatoes, garlic and tomato puree.
  • Stir and squash the tomatoes as they soften using a wooden spoon.
  • After 5 minutes, add herbs and spices and cook slowly for 10 to 15 minutes.
  •  As the tomatoes soften further, remove any easy to access tomato skin using a fork.
  • Take the tomatoes off the heat and strain mixture through a sieve with large openings.
  • Add this sieved liquid back into the pot, and season with salt, pepper and other spices to your preference and cook for another 5 minutes.

Notes

1 portion of "Tomato Sauce" is equivalent to 330g.

Nutrition

Serving: 1personCalories: 109kcalCarbohydrates: 11.6gProtein: 2.9gFat: 6.1gSaturated Fat: 1gPolyunsaturated Fat: 1.1gMonounsaturated Fat: 4gSodium: 131mgPotassium: 921mgFiber: 4.1gSugar: 11.1gVitamin A: 341ugVitamin C: 55mgCalcium: 29.4mgIron: 1.9mg
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