Food, Family & Fun

A Seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch


Garden Fresh Tomato Sauce

15 minutes
Serves: 4

This makes a delicious simple sauce for pasta.

  • 3 cups chopped tomatoes
  • 1 Tbsp garlic powder
  • 1 Tbsp onion powder
  • 2 fresh basil leaves, chopped (or dried basil)
  • 2 stems fresh oregano chopped (or 1/4 tsp dried oregano)
  • 2 stems fresh parsley, chopped (or 1/4 tsp dried parsley)
  • 1/2 tsp fennel seed
  • 1/8 tsp black pepper

1. In a saucepan combine all sauce ingredients.

2. Simmer on medium heat for 15 minutes or until tomatoes are soft. Serve over cooked pasta.

Variations Using Sauce

To make a hearty minestrone:

Add 2 cups of chicken broth, 1 cup of cooked macaroni, 1 cup of any vegetable or left-over vegetables such as cooked and diced carrots, green beans, celery and turn your sauce into a meal. Serve with a slice of crusty bread and cheese.

To make Chili:

Add 1/2 pound of cooked lean ground meat, 1 cup of pint beans, 1 tsp of chili powder, 1/4 tsp cumin and one dash of Tabasco sauce. Serve in a soup bowl, sprinkle with cheddar cheese and add corn chips.

Nutrients per serving
1 cup

  • Calories 291
  • Saturated fat 0.3 g
  • Iron.3 mg
  • Protein 12 g
  • Cholesterol 16 mg
  • Calcium 427 mg
  • Carbohydrate 53 mg
  • Vitamin A 208 RE
  • Sodium 201 mg
  • Total Fat 0.6 g
  • Vitamin C 7 mg
  • Dietary Fiber 1 g


Be a choosy chewer. Consider how preparing food makes a difference in nutrition. Choose to use less sugar, fat and salt in your recipes. Use herbs and spices for seasoning.


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This page originally published as part of the electronic Gourmet Guide between 1995 and 1999.

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