A Squash-Filled Tomato Sauce

Tomato Sauce with Summer Squash, Eggplant and Mushrooms

This homemade, chunky, vegetable sauce is a cinch to whip up and combines all the best flavors of summer. This sauce is loaded with beta-carotene, vitamin C and fiber, and skimps on fat and salt, so you can feel good about taking a few heaping spoonfuls. Use it as a topping for pasta, chicken, fish or toss with a whole grain (such as brown rice or quinoa) and enjoy a lower-sodium, fresher tasting sauce than store-bought varieties.

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Ingredients (serves 6):

1 large zucchini, sliced into quarters

1 large yellow squash, sliced into quarters

1 small eggplant (about 5″ in diameter), diced

1 medium onion, diced (try to find visalia onions if you can – they’re sweeter and are only available in the spring and summer!)

1 C chopped mushrooms (I like white button mushrooms)

Roasted veggies - ready to mix into the sauce!

Roasted veggies – ready to mix into the sauce!

4 cloves garlic, minced

1 red or orange bell pepper, chopped

10 roma tomatoes, cut into eighths

3 basil leaves, chopped

1 tsp ground black pepper

3/4 tsp salt

3/4 tsp onion powder

3/4 tsp garlic powder

3 Tbsp olive oil

Nonstick vegetable oil cooking spray

Sauce one way: I poured my sauce over chicken and served it with broccoli - yum!

Sauce one way: I poured my sauce over chicken and served it with broccoli – yum!

Directions:

1. Preheat oven to 425 degrees Fahrenheit.

2. Spray baking sheet with nonstick vegetable oil cooking spray. Transfer vegetables to baking sheet. (*Note: You may want to use 2 baking sheets)

3. Drizzle 2 Tbsp olive oil over vegetables. Add spices. Combine well with hands and spread vegetables in a thin, even layer. Place baking sheet in oven and bake until vegetables are slightly browned and soft (about 20 minutes), mixing occasionally.

4. After vegetables have been baking for about 10 minutes, warm remaining 1 Tbsp olive oil in medium-sized saucepan over medium-high heat. Add tomatoes and cook for about 7-8 minutes, until chunky sauce forms. Reduce to low heat, cover and simmer until vegetables are in oven are cooked.

5. Add vegetables and basil to saucepan and stir. Cook another 10 minutes over low-medium heat. Serve over your favorite dish!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 107 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 0 mg, Carbohydrates 10 g, Fiber 3 g, Protein 3 g, Sodium 302 mg, Calcium 32 mg

Sauce another way: I mixed it in with whole wheat pasta!

Sauce another way: I mixed it in with whole wheat pasta!

Eggplant Parmesan

Eggplant Parmesan

This healthy, vegetarian twist on the classic chicken parmesan will have you fueling up with lighter fare! Eggplant is a hearty vegetable that will fill you up with fiber and plenty of vitamins and minerals. Add sauce and cheese you and you will be eating a decadent Italian dish that tastes fresh, whole and hearty, without overdoing it on carbs or saturated fat.

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Ingredients (serves4):

1 eggplant (approximately 2 lbs.)

12 oz low sodium tomato sauce

4 oz shredded, part-skim mozzarella cheese

2 Tbsp olive oil

nonstick vegetable oil cooking spray

Directions:

1. Slice eggplant into 1/4 inch-thick slices (or as desired). Remove skin from eggplant at this step if you choose (or you can leave the skin on to reap extra nutrients!)

2. Spray nonstick vegetable oil cooking spray on medium or large, non-stick pan and add olive oil. Warm over medium heat.

3. Add eggplant slices and cook until browned (about 5-7 minutes on each side). While eggplant is cooking, preheat oven to 350 degrees F.

4. Remove eggplant slices from pan once cooked and place on plate covered with paper towel to drain excess oil. Spray casserole dish with nonstick vegetable oil cooking spray. Layer eggplant with sauce and cheese on top and repeat as necessary, depending on size of casserole dish.

5. Bake in oven until cheese is melted, approximately 10 minutes. Serve hot and enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 211, Fat 12 g, Saturated Fat 5 g, Cholesterol 20 mg, Carbohydrates 18 g, Fiber 7 g, Sugars 9 g, Protein 9 g, Calcium 230 mg, Sodium 237 mg