When I’m in a pinch for dinner I usually resort to using canned tomatoes and make a tasty pasta sauce or stew with it. With a tomato based sauce you can add other vegetables to make the sauce nutritional and low fat. I made Italian puttanesca sauce this way.
Traditional puttanesca has anchovies in it but off course I omit that and used just capers and olives instead and serve this over over pasta. This time I also served pan fried oyster mushrooms on top and a side of broccoli. For Noah I put a side some sauce before I added salt and mixed his sauce with broccoli and pasta. He absolutely loved this dish. The secret to good tomato sauce is to let it simmer and reduce to develop all the flavors.
I always advocate fresh vegetables and fruit over canned and frozen but did you know that canned tomatoes are very nutritional? Canned tomatoes and sauces are amount the best source of lycopene which helps protect agains certain cancers. When tomatoes are cooked the body can absorb the lycopene better. Now you should still eat fresh tomatoes in their natural state as often as possible but don’t feel bad about cooking them or using canned.
1 tbs olive oil
1 large garlic clove, grated
1/2 cup yellow onion, diced
1/2 cup carrots, diced very small
1 tbs chili pepper, minced
1 tbs capers
2 tbs black olives, diced
1 can diced tomatoes
1 tbs tomato puree
1 tbs fresh oregano
Salt and black pepper to taste
Heat oil in a large skillet and sauté garlic, onion a few minutes on medium heat. Add chili peppers, olives, capers, tomatoes, tomato puree and oregano and reduce to a simmer for 20 minutes. Sprinkle fresh minced parsley over sauce before serving.