Homemade tomato sauce is tastier and more nutritious than store bought versions that are often packed with added sugar and salt. This recipe calls for garlic and onion, which give a nice aromatic flavor along with herbs and spices that take this homemade sauce up a notch. Tomatoes contain a high concentration of the red-colored phytochemical lycopene, which is a type of carotenoid. Much of the research on tomatoes and cancer focuses on this carotenoid. Use this sauce on your favorite whole-wheat pasta or as pizza sauce for a fresh veggie pizza.
- 3 # ripe plum tomatoes
- 1 extra-virgin olive oil
- 3/4 cup finely chopped onion
- 1 large garlic clove, finely chopped
- 1 chopped fresh oregano, or 1 tsp. dried
- 1/2 sugar, optional
- 1 chopped fresh basil, or 1 tsp. dried
- Salt and freshly ground pepper, to taste
Makes 6 servings (1/2). Per serving: 70 calories, 3 g total fat (0 g saturated fat, 0 g trans-fat), 0 mg cholesterol, 11 g carbohydrates, 2 g protein, 0 g dietary fiber, 10 mg sodium, 7 g sugar, 0 g added sugar.
- Cut thin slice off top of tomatoes. Peel tomatoes, using either serrated swivel-blade vegetable peeler or hot water method.* Chop tomatoes and set aside; there will be 6-7 cups.
- In large heavy pot, heat oil over medium-high heat. Add onion and cook for 3 minutes, stirring occasionally. Add garlic and cook, stirring often, until onion starts to color, 3-4 minutes.
- Add tomatoes and oregano and stir well. Cook, uncovered, for 15 minutes.
- Taste sauce, adding sugar if it is too acidic. Mix in basil and cook until tomatoes have broken down to your taste, 10-15 minutes for chunky sauce, 12-15 minutes for pulpier sauce. Add salt and pepper, to taste.
*To peel tomatoes using the hot water method, drop 2-3 tomatoes at a time into a large pot of boiling water until the skins crack, 1-2 minutes. Immediately transfer tomatoes to a bowl of ice water. When tomatoes are cool enough to handle, use your fingers to pull off the skin. Halve tomatoes lengthwise and use your thumb to push out seeds, then your fingers to remove pulpy ribs.
Recipe courtesy of AICR (American Institute for Cancer Research)
Show: Good Eats
Alton Brown’s (Easy)Tomato Sauce
Total: 2 hr 55 min
Prep: 25 min
Cook: 2 hr 30 min
- 20 Roma tomatoes, halved and seeded
- 1/4 cup olive oil
- 1/2 teaspoon kosher salt
- 1 teaspoon pepper
- 1 cup finely diced onion
- 2 teaspoons minced garlic
- 1 tablespoon finely chopped oregano leaves
- 1 tablespoon finely chopped thyme leaves
- 1 cup white wine
- Preheat oven to 325 degrees F.
- In 2 (13 by 9-inch) pans place tomato halves cut side up. Sprinkle with oil, salt and pepper, onion, garlic, and herbs. Bake tomatoes for 2 hours. Check the tomatoes after 1 hour and turn down the heat if they seem to be cooking too quickly. Then turn the oven to 400 degrees and bake another 30 minutes. Remove from the oven and process tomatoes through a food mill on medium dye setting over a small saucepan. Discard skins. (OR process through a good processor if you don’t mind including the skin). Add white wine, bring to a boil, reduce heat to low and cook for 5 minutes.
Here is a recipe for “ Homemade Italian Tomato Sauce” from Brook Sternberg- ARNP for St. Luke’s Palliative Care
- 28 oz can peeled, whole tomatoes (prefer no added sugar in ingredients)
- 2 Tbsp. Tomato Paste (prefer no added sugar in ingredients)
- ½ tsp. crushed red pepper flakes (optional)
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp dried basil
- 1 tsp salt (add more if needed)
- 1 Tbsp apple cider vinegar (orig. recipe recommended 2 Tbsp)
- 2 Tbsp extra virgin olive oil
- 1 tsp tarragon (optional)
- Drain tomatoes (if you prefer a thinner sauce- don’t drain).
- Place all ingredients in a blender. Blend until tomato is pureed.
- Taste and adjust seasonings if needed.
- Pour mixture into medium saucepan and bring to a low boil. Immediately turn burner to low heat and simmer for 25-30 min, stirring occasionally.
- Refrigerate sauce until ready to use.