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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 236.1
  • Total Fat: 6.5 g
  • Cholesterol: 35.0 mg
  • Sodium: 476.1 mg
  • Total Carbs: 22.5 g
  • Dietary Fiber: 6.5 g
  • Protein: 19.4 g

View full nutritional breakdown of Meat sauce calories by ingredient
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Meat sauce

Submitted by: KLUTZY68

Introduction

A lower fat, higher fiber sauce. Serve with a salad and/or cooked vegetables, and perhaps a rich red wine such as merlot. A lower fat, higher fiber sauce. Serve with a salad and/or cooked vegetables, and perhaps a rich red wine such as merlot.
Number of Servings: 8

Ingredients

    1 tsp olive oil
    3 medium onions, chopped
    1 lb 93% lean ground beef
    3 cloves garlic, minced
    1 15 oz can black beans (no need to drain or rinse)
    1 32-oz jar Classico Tomato and Basil sauce (or sauce of choice)
    1/2 cup red wine (optional; use it to rinse the sauce jar)
    1 oz Asiago or Parmagiana Regianno cheese, preferably imported from Italy, grated
    1 cup chopped dandelion greens or other greens or vegetables (optional)
    1 cup chopped summer squash
    seasonings to taste

Tips

Please don't use cheese from a can!


Directions

Heat a heavy pot; add oil and coat bottom. Saute onions till translucent. Add beef, saute till pink; add garlic, saute 30 seconds. Add rest of ingredients, plus seasonings to taste: oregano, basil, pepper, red pepper, etc. I also like to add vegetables such as zucchini and mesclun greens. Bring to simmer; turn heat to low and cook just below a simmer for about 30 minutes, stirring frequently. Meanwhile bring large pot of water to boil. Add 2 Tbl salt, plus desired amount of pasta per serving; dry pasta is ~100 calories per ounce. Top with more grated cheese.

Serving Size: Makes 8 servings, approx 1.5 cups each.

Number of Servings: 8

Recipe submitted by SparkPeople user KLUTZY68.






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