By Mayo Clinic Staff

Dietitian's tip:

Use this homemade marinara for spaghetti, lasagna, pita pizza, chicken Parmesan and meatball subs. The red wine can be omitted, if desired.

Number of servings

Serves 10
  1. Low-fat
  2. Plant-based
  3. Meatless
  4. Healthy-carb
  5. Gluten-free

Ingredients

  1. 1 teaspoon olive oil
  2. 1 medium onion, chopped
  3. 3 cloves garlic, minced
  4. 1 cup red wine
  5. 5 cups no-salt-added crushed tomatoes or tomato sauce
  6. 1 tablespoon dry oregano
  7. 1 tablespoon dry basil
  8. 2 teaspoons sugar
  9. 1 teaspoon salt
  10. 1/4 teaspoon ground fennel
  11. 1/4 teaspoon ground black pepper

Directions

In a medium saucepan over medium heat, add the olive oil. Once the pan becomes hot, add the onion. Stir continuously for about 2 minutes. Add garlic; stir for 1 minute. Add wine and let mixture reduce by half. Add remaining ingredients. Stir and let simmer on very low heat for 15 to 20 minutes.

Nutritional analysis per serving

Serving size: 1/2 cup

  • Calories 52
  • Total fat 1 g
  • Saturated fat 0 g
  • Trans fat 0 g
  • Monounsaturated fat 0 g
  • Cholesterol 0 mg
  • Sodium 274 mg
  • Total carbohydrate 10 g
  • Dietary fiber 2 g
  • Total sugars 7 g
  • Protein 2 g

Created by the executive wellness chef and registered dietitians at the Mayo Clinic Healthy Living Program.

April 23, 2016