Healthy Kids tomato sauce

05/12/2013 Canteen recipes, Everyday, GREEN, Healthy Eating, Help for Parents, Recipes, Sauces

Everyday (NSW)
GREEN (ACT)

Make approximately 4L

Ingredients:

  • 4 medium onions, finely chopped
  • 4 medium zucchinis, grated
  • 6 carrots, grated
  • 4 cloves garlic, crushed
  • ½ – 1 cup water
  • 3 x 810g tins of diced or crushed tomatoes (no added salt)
  • 2 bunch parsley, finely chopped (optional)

Method:

  1. Put onions, zucchinis, carrots, garlic in a large stock pot/saucepan.
  2. Add ½ – 1 cup of water.
  3. Cover and steam until vegetables are tender (approximately 10 mins).
  4. Add tomatoes and parsley.
  5. Bring to the boil.
  6. Remove from heat and let cool for 10 minutes.
  7. Blend with a stick blender.

 

Variations:

  • Any vegetables can be added to this recipe. Try capsicum, mushrooms or green beans.
  • This sauce has many uses. It can be used as a: pizza base sauce, dipping sauce, pasta sauce for bolognese or lasagne and much more.

Tip:

When using as a pasta sauce add 4 cups of pre soaked red lentils. This will increase fibre, protein, vitamins and minerals to the meal.

Nutrition information:

 Per serve (1 cup)Per 100g
Energy (kJ)20693
Protein (g)20.9
Fat- Total (g)0.40.2
Fat- Saturated (g)00
Carbohydrate- Total (g)7.53.4
Carbohydrate- Sugar (g)7.43.3
Sodium (mg)3516
Fibre (g)3.81.7