Low-cholesterol Marinara Sauce

Low-cholesterol Marinara Sauce Recipe from Italy with Top Round Steak and Plum Tomatoes

Region / culture: Italy | Preparation time: 10 minutes | Cooking time: 30 minutes | Servings: 4

Introduction

Marinara sauce is a classic Italian tomato sauce that is commonly used in pasta dishes, pizzas, and other Italian recipes. This low-cholesterol marinara sauce recipe is a healthier version of the traditional sauce, making it a great option for those looking to reduce their cholesterol intake.

History

Marinara sauce has its origins in Naples, Italy, where it was traditionally made with tomatoes, garlic, herbs, and onions. The sauce was named "marinara" because it was often served to sailors as a quick and easy meal while at sea. Over time, the recipe has evolved to include various ingredients and flavorings, but the basic components remain the same.

Ingredients

1 lb (454 g) ground top round steak
2 cups canned plum tomatoes
2 garlic cloves, minced
2 tsp fresh oregano
0.5 tsp red pepper flakes
ground pepper to taste
water
0.5 cup chopped onion
2 tsp tomato paste
3 tsp fresh basil
pinch of sugar
2 tsp olive oil (optional)

How to prepare

Put approximately 0.5 inch of water in a frying pan.
Add beef and sauté until it loses its pink color. Then, add tomatoes and their juice, onion, garlic, and tomato paste. Stir well and let it simmer for 5 minutes.
Next, add oregano, basil, red pepper flakes, sugar, and pepper.
Cover the pan and let it simmer for 10 to 15 minutes, until it thickens slightly or reaches the desired thickness.
If desired, add olive oil for flavor, although it is not necessary.

Variations

Add diced vegetables such as bell peppers, zucchini, or mushrooms for added flavor and nutrition.
For a spicy kick, add a pinch of cayenne pepper or crushed red pepper flakes.
Use fresh tomatoes instead of canned for a more vibrant flavor.

Cooking Tips & Tricks

To enhance the flavor of the sauce, consider adding a splash of red wine or balsamic vinegar.

- For a smoother texture, use an immersion blender to puree the sauce before serving.

- Adjust the seasonings to suit your taste preferences, adding more or less herbs and spices as desired.

Serving Suggestions

Serve this marinara sauce over whole wheat pasta or zucchini noodles for a low-carb option. It also pairs well with grilled chicken or fish.

Cooking Techniques

Simmering the sauce allows the flavors to meld together and develop a rich, savory taste.

- Browning the ground beef adds depth and richness to the sauce.

Ingredient Substitutions

Ground turkey or chicken can be used in place of ground beef for a leaner option.

- Fresh herbs can be substituted for dried, using a 3:1 ratio (3 times the amount of fresh herbs as dried).

Make Ahead Tips

This marinara sauce can be made ahead of time and stored in the refrigerator for up to 3 days. It can also be frozen for up to 3 months.

Presentation Ideas

Garnish the marinara sauce with fresh basil leaves or a sprinkle of grated Parmesan cheese for a beautiful presentation.

Pairing Recommendations

This marinara sauce pairs well with a variety of dishes, including pasta, pizza, meatballs, and grilled vegetables.

Storage and Reheating Instructions

Store any leftover marinara sauce in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

200

Carbohydrates

- Total Carbohydrates: 10g

- Dietary Fiber: 2g

- Sugars: 5g

Fats

- Total Fat: 8g

- Saturated Fat: 3g

- Trans Fat: 0g

Proteins

- Protein: 20g

Vitamins and minerals

Vitamin A: 15% DV

- Vitamin C: 20% DV

- Calcium: 6% DV

- Iron: 10% DV

Alergens

Contains: None

Summary

This low-cholesterol marinara sauce is a healthy and flavorful option for those looking to reduce their cholesterol intake. It is low in fat and calories, making it a great choice for a heart-healthy diet.

Summary

This low-cholesterol marinara sauce is a delicious and healthy option for those looking to reduce their cholesterol intake. Packed with flavor and nutrients, it is a versatile sauce that can be used in a variety of dishes. Enjoy this sauce over pasta, pizza, or grilled meats for a satisfying and heart-healthy meal.

How did I get this recipe?

I have a clear memory of the first time I discovered this recipe for Low-cholesterol Marinara Sauce. It was many years ago, when I was just a young girl living in the countryside. I had always loved to cook, and I would spend hours in the kitchen experimenting with different ingredients and flavors.

One day, a family friend came to visit us from the city. She was a nutritionist and always had interesting recipes to share. She told me about this delicious marinara sauce that she had been making for her clients who were trying to eat healthier and lower their cholesterol levels. I was immediately intrigued and asked her to teach me how to make it.

We spent the afternoon in the kitchen, chopping tomatoes, garlic, onions, and herbs. The smell of the sauce simmering on the stove was intoxicating, and I couldn't wait to taste it. When it was finally ready, I took a spoonful and my taste buds exploded with flavor. It was the perfect balance of tangy tomatoes, savory herbs, and just a touch of sweetness.

I knew I had found something special, and I immediately added the recipe to my collection. Over the years, I have made this marinara sauce countless times for my family and friends. It has become a staple in our household, and I am always happy to share the recipe with anyone who asks.

The key to this sauce is to use the freshest ingredients possible. I always start with ripe, juicy tomatoes that are bursting with flavor. I chop them up and simmer them with a bit of olive oil, garlic, and onions until they are soft and fragrant. Then I add a handful of fresh basil, oregano, and a pinch of red pepper flakes for a bit of heat.

I let the sauce simmer for a while, allowing all the flavors to meld together and develop into a rich, complex sauce. The final touch is a splash of red wine vinegar, which adds a tangy kick that really brings the whole dish together.

I like to serve this marinara sauce over a bowl of whole wheat pasta, topped with a sprinkle of Parmesan cheese. It is a simple, satisfying meal that is sure to please even the pickiest eaters. And the best part is that it is heart-healthy and low in cholesterol, making it a guilt-free indulgence.

I often think back to that day in the kitchen with my family friend, learning how to make this marinara sauce. It was a turning point in my cooking journey, and I am grateful for the knowledge and inspiration she shared with me.

Now, as I pass on this recipe to the next generation, I hope that they will enjoy it as much as I have. Cooking is not just about nourishing our bodies, but also about creating memories and sharing love with those we care about. And this Low-cholesterol Marinara Sauce will always hold a special place in my heart as a reminder of that.