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Menu Planning & Recipes

Spaghetti with Quick Marinara

Servings: 8
Printable version


  • 2 tsp. olive oil
  • 2 c. chopped onion
  • 1 Tbl. minced fresh garlic
  • 2 (14.5 oz.) cans tomato sauce (I use S&W Organic; 20 calories per ¼ c.)
  • 1 can (14.5 oz.) chopped tomatoes (no added sugars, look for 25 calories per ½ c.)
  • ½ c. chopped fresh parsley
  • ¼ c. minced fresh basil
  • 2 tsp. minced fresh oregano
  • ¼ tsp. black pepper
  • 16 oz. whole wheat spaghetti (my family likes Garofalo organic whole wheat spaghetti from Costco as much as regular spaghetti)


1.  Using a large saucepan, sauté onion and garlic in the olive oil, over medium heat, until tender (about 3 minutes).
Add remaining ingredients and bring to boil. Reduce heat, and simmer, uncovered, 30- to 60-minutes stirring occasionally.
Follow package instructions for spaghetti, drain, serve immediately with marinara.

Optional protein add-on:

  • Broiled chicken breast
  • Meatless Meatballs
  • Boca Crumbles

Marinara on spaghetti
(Serving size: ½ c. sauce on 1 c. spaghetti)
: 275      Protein: 11g            total carbohydrate: 56g       total fat: 2.2g
: 8.9g       saturated fat: 0g        sodium: 594mg          dietary fiber: 10.2g

Broiled chicken breast, skinless: (4 oz.)
Calories: 175      Protein: 33g            total carbohydrate: 0g     total fat: 4.5g
sugars: 0g          saturated fat: 1g     sodium: 617mg              dietary fiber: 0g

Meatless Meatballs:  (Serving size: 3 meatballs)
Calories: 100      Protein: 8g                total carbohydrate: 6g        total fat: 4.5g
sugars: <1g        saturated fat: 0g         sodium: 230mg                  dietary fiber: 2g

Boca Crumbles:  (Serving size: ½ c.)
Calories: 60        Protein: 13g               total carbohydrate: 6g        total fat: 0.5g
sugars: 0g          saturated fat: 0g         sodium: 270mg                  dietary fiber: 3g