Dips and Sauces Sugarfree Recipes

Veggie and Bean Tomato Sauce
From Keri M. Gans, MS, RD, CDN

2 medium ripe tomatoes
4 shitake mushrooms, thinly sliced
½ portabello mushroom, thinly sliced
½ Italian eggplant, thinly sliced
½ small zucchini, thinly sliced
½ cup canned black beans, drained and rinsed
1 teaspoon basil

Chop tomatoes into medium sized pieces. Put in a saucepan over a medium light.

Add veggies and beans and basil (if you use fresh basil you might want to add it at the end of cooking).

Simmer, stirring constantly so it doesn’t stick. Once it starts to lightly boil, lower the flame and cover. Cook until veggies and tomatoes are soft but not overcooked, about 20 minutes. If it starts sticking or is not saucey enough, add some vegetable broth or water.

Note: You do not need to add all the above veggies or you can try other veggies that you prefer, such as broccoli or asparagus (about ½ cup each). However broccoli or asparagus should be steamed separately and added when sauce is complete. Another good addition is about a cup of baby spinach (this can be added to sauce about two minutes prior to completion).

Serving ideas: Can be served over 1 cup of cooked whole wheat pasta with a little parmesan cheese sprinkled over it.

Serves 1

Preparation time: 10 minutes
Cooking time: 20 minutes

Nutritional information

272 calories (kcal)
3g total fat (8% calories from fat, trace saturated fat)
16g protein
44g carbohydrate
19g dietary fiber
0mg cholesterol
438mg sodium (could be lower after rinsing beans)

Keri M. Gans is a registered dietitian, nutrition and fitness consultant with a private practice in Manhattan. She specializes in weight management, wellness, hypoglycemia and diabetes and can be contacted at kmgans@aol.com.

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