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Healthy You

Fresh Recipe: Marinara Sauce

Thursday, September 17, 2015 10:14 AM

With fall approaching fast, we’re looking forward to the cooler air, warmer clothes and comfort food. Our latest recipe lets you enjoy a hearty dish with a healthy twist that is great to add over pasta, chicken or roasts. 

Jessica Hicks, Registered Dietitian and Certified Diabetes Educator at NorthShore, , shares her recipe for marinara sauce – a great source of potassium and antioxidants. 

Recipe makes 5 servings


2 lbs. plum tomatoes, stem and core removed
1 sprig of oregano
1 bay leaf
1 garlic clove, skin removed
1 ½ tsp sugar
¾ tsp salt
1 tbsp olive oil
¼ of a large onion, chopped (2oz)
½ zucchini, grated (1.5oz)
½ carrot, peeled and grated (1oz)
3-4 basil leaves, sliced into ribbons
Black pepper to taste


  • Quarter the tomatoes and place them in a food processor.  Blend until smooth.
  • Transfer the tomato puree to a large pot.
  • Add the oregano, bay leaf, garlic, sugar and salt to the puree.   Simmer for 30 minutes until reduced.
  • Heat the olive oil in a medium-sized skillet and sauté the onion, zucchini and carrot until the carrot is soft and the onion is golden brown. 
  • Add the sautéed vegetables to the tomato puree and cook the sauce an additional 15 minutes. 
  • Remove the oregano, garlic clove and bay leaf from the sauce and discard.  
  • Add the basil and black pepper.   Serve warm.

Nutrition Information (per ½ cup serving): 

Calories   71
Fat          3g
Carb     10g
Fiber     2g
Protein  1g