Tired of bland, low-sodium sauces? This recipe proves that healthy eating doesn't mean sacrificing flavor! This low-salt spaghetti sauce is bursting with fresh, vibrant taste, perfect for a quick weeknight dinner or a more elaborate weekend meal. It's an easy recipe, ideal for homemade cooking, and a great example of delicious dishes that are also good for you. Get ready to enjoy a truly satisfying and healthy meal!
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 2 (28-ounce) cans crushed tomatoes, low-sodium
- 1 (15-ounce) can tomato sauce, low-sodium
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes (optional, for a touch of heat)
- 1/4 cup chopped fresh parsley
- Salt and freshly ground black pepper to taste (use sparingly!)
Instructions:
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Sauté the Aromatics: Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. Stir in the minced garlic and cook for another minute until fragrant. This step builds the foundation of flavor for your sauce.
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Simmer the Sauce: Add the crushed tomatoes, tomato sauce, oregano, basil, thyme, and red pepper flakes (if using) to the saucepan. Stir well to combine. Bring the mixture to a gentle simmer, then reduce heat to low, cover, and cook for at least 30 minutes, or up to an hour for a richer flavor. The longer it simmers, the more the flavors meld together.
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Season and Serve: Stir in the fresh parsley. Taste the sauce and season very carefully with salt and freshly ground black pepper. Remember, we're aiming for low sodium, so add seasoning sparingly. Serve your delicious low-salt spaghetti sauce over your favorite pasta.
Cooking Tips for the Best Low-Salt Spaghetti Sauce:
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Fresh Herbs are Key: Fresh herbs significantly boost the flavor without relying on salt. If you don't have fresh parsley, you can substitute a bit more dried, but fresh is always best.
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Don't Be Afraid to Simmer: Low and slow cooking is crucial for developing deep, rich flavors in this easy recipe. The longer it simmers, the more delicious it becomes.
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Adjust to Your Taste: Feel free to adjust the herbs and spices to your liking. Experiment with adding a pinch of sugar to balance the acidity of the tomatoes, or a bay leaf for a more complex flavor profile.
Variations:
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Meat Lovers' Delight: Brown some ground beef or Italian sausage before adding the onions. Drain off any excess fat before proceeding with the recipe.
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Vegetarian Twist: Add a cup of chopped vegetables like carrots, zucchini, or bell peppers along with the onions.
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Spicy Kick: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for a spicier sauce.
Nutritional Information (per serving, approximate):
This information is approximate and will vary based on the specific ingredients used and serving size.
- Calories: Approximately 150-200
- Fat: 5-10g
- Sodium: Significantly reduced compared to regular sauces
- Carbohydrates: 20-30g
- Protein: 3-5g
This low-salt spaghetti sauce recipe is a perfect example of quick dinner ideas that are both healthy and delicious. It's a versatile recipe that can be easily adapted to suit your preferences and dietary needs. Enjoy!