Italian tomato based healthy sauce

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Name: Sicilian sauce
Prep time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Italian
Ingredients: 45 grams Can Anchovy fillets; 1/4 Cup Milk; 1 Onion Chopped; 1 Small eggplant, Peeled and chopped; 1 Green Capsicium, chopped; 3 Zucchini Diced; 6 Shallots Chopped; 10 Black Olives, stoned and chopped; 1 tablespoon Capers; 1/3 cups Olive oil; 2 Cloves Garlic, crushed; 2 x 400 g Cans Whole tomatoes, drained; 1 tablespoon Fresh basil, chopped; 1/4 Cup Chopped parsley; 250 grams Fresh mushrooms, chopped; 2 Chillies, sliced Optional

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INGREDIENTS

45 grams Can Anchovy fillets
1/4 Cup Milk
1 Onion Chopped
1 Small eggplant, Peeled and chopped
1 Green Capsicium, chopped
3 Zucchini Diced
6 Shallots Chopped
10 Black Olives, stoned and chopped
1 tablespoon Capers
1/3 cups Olive oil
2 Cloves Garlic, crushed
2 x 400 g Cans Whole tomatoes, drained
1 tablespoon Fresh basil, chopped
1/4 Cup Chopped parsley
250 grams Fresh mushrooms, chopped
2 Chillies, sliced Optional

Servings

INSTRUCTIONS

1. Drain anchovies, cover with milk and stand for 10 minutes. Drain and chop.

2. Heat oil in pan, add onion, garlic, capsicum, eggplant, mushrooms, zucchini and shallots and cook, stirring frequently until eggplant is softened.

3. Add tomatoes, break up with a fork, cover and bring mixture to,the boil, simmer for,40 minutes.

4. Add anchovies, olives, capers, basil and parsley.

5. Cook for a further 5 minutes.

NOTES

Add chillies if preferred ( optional ). You may substitute some of the vegetables above,with vegetables of your choice.

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Nutrition

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Serving Size: 1 Serving (55g)
Recipe Makes: 4 Servings

Calories: 60
Calories from Fat: 44 (73%)

Amt Per Serving		% DV

	Total Fat 4.9g	6 %
	Saturated Fat 0.8g	4 %
	Monounsaturated Fat 3.4g
	Polyunsanturated Fat 0.5g
Cholesterol 1.2mg		0 %
Sodium 73.2mg		3 %
Potassium 84.6mg		2 %
Total Carbohydrate 3.6g		1 %
	Dietary Fiber 0.7g	3 %
	Sugars, other 3g
Protein 1g		1 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 60

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