Quick Marinara | Reader's Digest

Quick Marinara

It's easy to reap the benefits of soy with this tasty marinara sauce.

from Light & Tasty | April/May 2006

Quick look

  • prep 15 min    cook 30 min
  • serves 9

Ingredients

  • 1 medium onion, chopped
  • 4 garlic cloves, minced
  • 1 tablespoon canola oil
  • 1/2 pound sliced fresh mushrooms
  • 1 can (28 ounces) Italian crushed tomatoes, undrained
  • 1 can (6 ounces) tomato paste
  • 1 tablespoon minced chives
  • 1 1/2 teaspoons Italian seasoning
  • 3/4 teaspoon salt
  • 1/8 teaspoon crushed red pepper flakes
  • 2 cups frozen vegetarian meat crumbles
  • Hot cooked pasta, optional

    How to make it  45 minutes


  • 1

    In a large saucepan coated with nonstick cooking spray, cook onion and garlic in oil for 2 minutes. Add mushrooms; cook 3-4 minutes longer or until vegetables are tender.

  • 2

    Stir in the tomatoes, tomato paste, chives, Italian seasoning, salt and red pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Stir in vegetarian meat crumbles; cook for 3-5 minutes or until heated through. Serve over pasta if desired.

Nutritional Information(per serving)

  • Calories: 106
  • Fat: 2g
  • Saturated Fat: trace
  • Cholesterol: trace
  • Sodium: XX
  • Carbs: 15g
  • Protein: 7g
  • Fiber: 3g

Serving size: 1/2 cup sauce (calculated without pasta)
Diabetic exchanges: 2 vegetable, 1 lean meat