Smarter Home Cooking

Basic Low Cal Tomato Sauce

Average: 4 (4 votes)
(4 votes)
Basic Low Cal Tomato Sauce

Basic Low Cal Tomato Sauce - A spicy, rich sauce for pasta or vegetables

share Share
bookmark_border Copy URL
Health Score:
7,6 / 10
very easy
20 min.
ready in 50 min.
Ready in

Healthy, because

Even smarter

Nutritional values

This sauce has little fat and calories, but plenty of lycopene, which protects the body from aggressive, cell-damaging substances such as sunlight or smog. Anyone who regularly consumes garlic benefits from its positive effects. Allicin, and essential oil, can reduce high blood pressure, fat, and cholesterol levels. In addition, it fights bacteria and fungi, having a healing effect on colds.

This sauce goes well with pasta dishes, can be spread on pizza, added to stews as a seasoning, it makes casseroles juicy, and it can be modified and spiced up with various herbs or even a chilli pepper. Fresh tomatoes are in season from July to September. During this time, you can also prepare the sauce with the fresh vegetables. Pour boiling water over the tomatoes, skin them and cut out the stem, then process them as usual in the sauce recipe.

1 jar contains
(Percentage of daily recommendation)
Calorie69 kcal(3 %)
Protein1 g(1 %)
Fat3 g(3 %)
Carbohydrates6 g(4 %)
Sugar added2 g(8 %)
Roughage1.5 g(5 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.2 mg(10 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0 mg(0 %)
Niacin0.6 mg(5 %)
Vitamin B₆0.1 mg(7 %)
Folate18 μg(6 %)
Pantothenic acid0.2 mg(3 %)
Biotin3.7 μg(8 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium228 mg(6 %)
Calcium30 mg(3 %)
Magnesium16 mg(5 %)
Iron0.6 mg(4 %)
Iodine4 μg(2 %)
Zinc0.3 mg(4 %)
Saturated fatty acids0.5 g
Uric acid15 mg
Cholesterol0 mg
Development of this recipe:


3 onions
3 garlic cloves
4 sprigs Basil
2 Tbsps olive oil
¾ cup white wine (or vegetable broth)
2 lbs whole peeled tomatoes (canned)
1 pinch cane sugar
How healthy are the main ingredients?
olive oilBasiloniongarlic clovetomatosalt

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Ladle, 1 Can opener, 2 Jars (or screw-top jars with lids, each about 300 ml capacity)

Preparation steps

Basic Low Cal Tomato Sauce preparation step 1

Peel the onions and garlic and finely chop. Rinse basil and shake dry.

Basic Low Cal Tomato Sauce preparation step 2

Heat olive oil in a pot over medium heat. Sauté onions and garlic until translucent, 4 to 5 minutes. Add basil and sauté briefly, until fragrant.

Basic Low Cal Tomato Sauce preparation step 3

Add wine or broth and boil until completely reduced.

Basic Low Cal Tomato Sauce preparation step 4

Chop tomatoes in the can then add tomatoes and their juices to the pot. Cook over medium heat until tomatoes soften and sauce thickens, 25-30 minutes. Remove basil. Season sauce with salt, pepper and the sugar. Use immediately, or cool completely and refrigerate up to 3 days in an airtight container.

Basic Low Cal Tomato Sauce preparation step 5

Tip: To preserve the sauce for longer, you will need to process the jars according to the manufacturer's instructions.