Roccos How Low Can You Go Low Fat Marinara Sauce Food

ROCCO'S HOW LOW CAN YOU GO LOW-FAT MARINARA SAUCE

Steps:

• Heat a Dutch oven over medium heat. When the pot is hot, add the olive oil. Add the garlic and onion, and season them with salt and crushed red pepper to taste. Cook, stirring occasionally, until the onion and garlic are translucent, about 4 minutes.
• Add the tomato puree, water, and Parmigiano-Reggiano rind to the pot. Bring to a simmer. Then cover, reduce the heat to low, and simmer for about 25 minutes.
• With the back of a knife, bruise the basil and stir the sprig into the sauce. Simmer the sauce, uncovered, for 5 minutes. Season with salt and crushed red pepper to taste, if desired. Serve, or store in a covered container in the refrigerator for up to 5 days.

MAMA'S MARINARA SAUCE AND MEATBALLS

Steps:

• MAMA'S MARINARA SAUCE.
• Cook the garlic and onion in the olive oil in a sauce pot over a medium-low flame, about 10 minutes or until garlic is tender and onions translucent, not brown (this is called "sweating" because it will draw out a lot of moisture and flavor).
• Add all the tomato products. Pour the chicken stock into one of the 28-ounce cans. Fill it the rest of the way with water and add that and the sugar to the pot. Stir and bring to a simmer. Taste and season with red pepper flakes and salt, and cover. Simmer the sauce for about 1 hour. The sauce should be fairly thin but not watery and very smooth. Uncover and simmer for 3 minutes. If it is too thin for your taste, add a little water if it seems thick.
• MAMA'S MEATBALLS.
• Place the chicken stock, onion, garlic, and parsley in a food processor and purée.
• In a large bowl, combine the puréed stock mix, meat, bread crumbs, eggs, Parmigiano-Reggiano, red pepper flakes, and salt. Combine with both hands until the mixture is distributed evenly. Do not overmix.
• Put a little olive oil on your hands and form the mixture into balls a little larger than golf balls. They should be about ¼ cup each, though if you prefer bigger or smaller, it will only affect the browning time.
• Pour about ½ inch of olive oil into a straight-sided, 10-inch-wide sauté pan and heat over a medium-high flame. Add the meatballs to the pan (working in batches, if necessary) and brown the meatballs well on all sides. This will take about 10 to 15 minutes.
• While the meatballs are browning, heat the marinara sauce in a stockpot over medium heat. Lift the meatballs out of the sauté pan with a slotted spoon and put them in the marinara sauce. Stir gently. Simmer for one hour.
• Serve with a little extra Parmigiano-Reggiano sprinkled on top.

CHICKEN CACCIATORE

Steps:

• Heat a Dutch oven over medium heat. Season the chicken with salt and pepper to taste. When the pot is hot, add the olive oil. Add the chicken and sear it on both sides until it is golden brown, about 4 minutes. Transfer the chicken to a plate and set it aside.
• Add the mushrooms and bell peppers to the Dutch oven. Season the vegetables with salt and pepper, and cook until they have softened a little bit, about 8 minutes.
• Add the wine and cook until it has reduced by half. Add the marinara sauce and the basil, and bring the sauce to a simmer. Add the browned chicken, pushing each piece down in order to submerge it as much as possible in the sauce. Cover the pot and bring the stew to a simmer. Then reduce the heat to medium-low and simmer, covered, until the chicken is cooked through and tender, about 15 minutes. Season with salt and pepper to taste, if desired, and serve.
• Fat: 38.1g (before), 6.9g (after)
• Calories: 670 (before), 240 (after)
• Protein: 26g
• Carbohydrates: 12g
• Cholesterol: 95mg
• Fiber: 2g
• Sodium: 348mg

MAMA'S MARINARA

Steps:

• Cook the garlic and onion in the olive oil in a sauce pot over a medium-low flame, about 10 minutes or until garlic is tender and onions translucent, not brown (this is called"sweating" because it will draw out a lot of moisture and flavor).
• Add the chili flakes to taste.
• Add all the tomato products.
• Pour the chicken stock into one of the 28-oz cans.
• Fill it the rest of the way with water and add that and the sugar to the pot.
• Stir and bring to a simmer.
• Taste and season with salt and cover.
• Simmer the sauce for about 1 hour (the sauce should be fairly thin, but not watery and very smooth).
• Uncover and simmer for 3 minutes if it is too thin for your taste; add a little water if it seems thick.