Diabetes Forecast

Homemade Marinara Sauce

Per Serving

Homemade Marinara Sauce

Makes: 4 servings (2 cups)
Serving Size: 1/2 cup
Calories 90
Fat 7 g
Saturated Fat 1 g
Trans Fat 0 g
Carbohydrate 7 g
Fiber 1 g
Sugars 4 g
Cholesterol 0 mg
Sodium 335 mg
Potassium 290 mg
Protein 1 g
Phosphorus 35 mg
Choices: Nonstarchy Vegetable 1, Fat 1.5
  • Makes: 4 servings (2 cups)
  • Serving Size: 1/2 cup
  • Preparation Time: 10 minutes
  • Cooking Time: 30 minutes


2 Tbsp. olive oil
5 garlic cloves, minced
1 can (28 oz.) whole tomatoes, drained and liquid reserved
5 fresh basil leaves with stems
1/4 tsp. kosher salt
1/4 tsp. freshly ground black pepper
1/4 tsp. ground red chili flakes (optional)


  1. In a large skillet (do not use a deep pot; you want the liquids to quickly evaporate and the sauce to become thick), heat the olive oil and garlic over low heat. Cook the garlic for about 6 to 7 minutes, stirring occasionally.  Avoid browning the garlic.
  2. Meanwhile, add the drained tomatoes to a large bowl. Crush the tomatoes with your hands until they’re coarse. Add the tomatoes and basil to the skillet and simmer for 20 to 25 minutes, until thick. Add some of the reserved liquid if the sauce seems too thick. Season with the salt, black pepper, and, if desired, crushed red chili flakes. Serve with chicken, fish, vegetables, whole wheat pasta, or spaghetti squash, as shown. You can pack the cooled sauce in a quart container and freeze for 3 to 4 months.

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