LIGHT AND LOCAL
Allow seasonings to 'marry'
By Carol Devenot
If there was one dish that my mom, "Mama Claire," did well, it was spaghetti sauce. She would make tons and then we would have it for the next day and it always tasted better because the seasonings "married." As I grew older, I appreciated the Tupperware containers filled with this stuff. After a long day teaching, I would just heat and serve over vegetables, pasta or a potato. Thanks, Mama!
The recipe below offers the same convenience but with less fat. To take this dish to another level, use fresh herbs and rehydrated shiitake mushrooms. Allow the sauce to simmer over low heat and stir it occasionally so that all the seasonings get a chance to work their magic. Serve this over spaghetti squash for fewer calories.
Mama Claire's Spaghetti Sauce
- 1 teaspoon olive oil
- 1 large onion, minced
- 3 cloves garlic, minced
- 1 green pepper, minced
- 3 (8-ounce) cans tomato sauce
- 1 (6-ounce) can tomato paste
- 2 (8-ounce) cans mushrooms with liquid
- 2 teaspoons dried Italian seasonings (or 2 tablespoons each fresh oregano, rosemary, basil, finely minced)
- 6 cups cooked spaghetti noodles or cooked spaghetti squash
- Low-fat parmesan cheese (optional)
In a large Dutch oven, sauté the olive oil, garlic and onion. Add the green pepper, tomato sauce, tomato paste, mushrooms and herbs. Simmer, uncovered, on low heat for 1 1/2hours or until it reaches a desired consistency. Stir occasionally.
Cook spaghetti according to package instructions. Or cut spaghetti squash lengthwise, remove seeds, poke holes in skin with fork. Bake, cut-side-down on foil-lined baking pan at 350 degrees for 45 minutes; turn and continue to bake until skin is tender. To microwave squash, place 1/4 cup water in baking dish, place squash skin-side-down in dish, cover with plastic wrap and microwave on high for 7-10 minutes. Test for doneness by piercing with a toothpick or a fork.
To serve, spoon about a cup of the sauce over hot noodles or squash and sprinkle with low-fat parmesan cheese.
Serves 6.
Per serving of sauce alone: 93 calories, 4 grams protein, 1 gram fat, 20 grams carbohydrates, 5 grams dietary fiber, 206 milligrams sodium.
Per serving with noodles and sauce: 269 calories, 12 grams protein, 2 grams fat, 57 grams carbohydrates, 11 grams dietary fiber, 210 milligrams sodium.
Per serving (with squash and sauce): 137 calories, 5 grams protein, 2 grams fat, 30 grams carbohydrates, 7 grams dietary fiber, 234 milligrams sodium.
Next column: July 14, Rav-i-oli.
Want a local recipe lightened up? Write: Light & Local, Taste Section, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; or taste@honoluluadvertiser.com.
Carol Devenot is a kama'aina, teacher and recipe consultant, and author of "Island Light Cuisine" (Blue Sea Publishing, paper, 2003). Learn more at islandlightcuisine.com.
