Simple tomato sauce This simple sauce will provide you with solid foundations for many a meal. Try using it as a pizza or pasta topping, in a lasagne or bolognese or with the turkey meatballs (see p.g. 37). This recipe can easily be bulked up with cooked lentils or chickpeas. This will boost the protein content and provide an excellent sauce for a simple couscous or pasta dish. Preparation: 10 minutes | Cooking: 20 minutes | Freezer-friendly Ingredients
2 tbsp sunflower oil/ 1 onion, red or white, peeled and chopped/ 2 cloves of garlic, peeled and finely chopped/ 1 tsp dried herbs, such as mint, parsley, thyme or oregano, alternately half a teaspoon of chilli flakes or half of a whole fresh chilli/ 2 tbsp red wine or red or white wine vinegar (optional)/ 2 x 400g tins of chopped tomatoes/ 2 tbsp tomato purée or tomato ketchup.
Method
1. Heat the oil in a saucepan, add the chopped onion and cook on a low to medium heat until the onions are softened but colourless. After cooking for 3 -4 min, stir in the garlic and half the whole chilli if being used. 2. Measure the wine or wine vinegar into the pan and stir for a few minutes on a low heat. 3. Add the remaining ingredients to the pan – the tomatoes, herbs (or dried chilli) and the purée.
4. Cook gently, stirring occasionally to prevent burning – this will take 15-20 minutes. 5. Remove from the heat and serve, or divide into portions to store in the fridge or freezer.
Each serving provides
1.5OF5 A-DAY
ENERGY
FAT
SATURATES
SUGARS
SALT
638kj 153kcal
7.9g
0.9g
13g
0.04g
8%
11%
5%
14%
1%
% OF THE REFERENCE INTAKES
20