Low-Sodium Tomato Sauce

  • 4 lbs. tomatoes
  • 1 red bell pepper
  • 1 cup chopped sweet onion
  • 4 cloves garlic, minced
  • 2 Tbsp. olive oil
  • 1 Tbsp. white balsamic
  • vinegar
  • ¼ teas. salt
  • ¼ teas. pepper
  • ½ cup chopped fresh oregano
  • ½ cup chopped fresh Italian parsley

Core the tomatoes, remove seeds, cut tomatoes in half. Cut the red bell pepper in half and remove seeds. Preheat the broiler. Brush the tomatoes and bell pepper with 1 tablespoon of the olive oil. Place one-half of the tomatoes and the pepper in a 15×10 baking dish with the cut sides down. Broil 5-6 inches away from the heat for 8-10 minutes or until pepper and tomatoes are charred. Remove pepper and tomatoes from pan and wrap the pepper in foil. Broil the remaining tomatoes. Allow the pepper and tomatoes to rest for 20 minutes or until cool enough to handle. Peel off the skins and discard. Chop the pepper and tomatoes and set aside. Place the remaining 1 tablespoon of olive oil in a large saucepan over medium heat. When oil is hot, add the onion and garlic and cook until the onion is tender, 5-7 minutes.

Stir the onion and garlic occasionally. Add the tomatoes and bell pepper to the saucepan together with the vinegar, salt and pepper and stir to mix well. Bring mixture to a boil and reduce heat. Simmer tomato sauce, uncovered, for 20-30 minutes or until mixture is slightly thick and tomatoes have broken down. Stir mixture occasionally while it is simmering. Allow the sauce to cool slightly and then blend with an immersion blender until smooth. Return sauce to stove and heat thoroughly. Stir in the oregano and parsley. The tomato sauce may be frozen up to 3 months. To freeze, allow sauce to cool and then place in a freezer container. To reheat, allow frozen sauce to thaw overnight and heat over medium-low heat.

Low-Sodium Rigatoni with Broccoli and Garlic

  • 1/3 lb. rigatoni pasta
  • 2 cups broccoli florets
  • 2 Tbsp. Parmesan cheese
  • 2 teas. olive oil
  • 2 teas. minced garlic
  • Pepper to taste.

Cook pasta to al dente following directions on the package. Drain the pasta. While pasta is cooking place a steamer basket in a pot with 1 inch of water and bring water to a boil. Add the broccoli, cover the pot and steam the broccoli until tender, about 10 minutes. Combine the cooked pasta and broccoli in a large bowl. Toss the pasta and broccoli with the garlic and Parmesan cheese and olive oil. Season with pepper to taste. Serve immediately.

Low-Sodium Black Beans and Rice

  • 3 ½ cups black beans, rinsed and drained
  • ¾ cup uncooked white rice
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 1 teas. olive oil
  • 1 ½ cups low-sodium vegetable broth
  • 1 teas. ground cumin
  • ¼ teas. cayenne pepper

Heat the oil in a large pot over medium-high heat. When the oil is hot, add the onion and garlic and sauté until the onion is tender, about 4 minutes. Add the rice to the onion and garlic and sauté for 2 minutes. Add the vegetable broth to the pot and bring the mixture to a boil. Lower the heat and simmer for 30 minutes. Stir in the black beans, cumin, and cayenne pepper and simmer until beans are hot.