Adding a bit of richness to today’s simple, classic marinara sauce was easy with a generous dollop of reduced-fat cream cheese. One ounce, or two tablespoons, was all we needed to create a wonderfully, velvety sauce.
Cream cheese is a soft, unripened or fresh cheese made from cow’s milk. This spreadable cheese has a smooth, creamy texture and mildly tangy flavor. It comes in full-fat and reduced-fat versions. Also labeled Neufchatel, reduced-fat cream cheese is a bit lower in saturated fat, making it a great substitute for the full-fat version. Fat-free cream cheese is also available, but you may find the taste and texture a bit underwhelming.
In tomato sauce recipes like today’s marinara, I love using whole canned tomatoes and crushing them by hand to give the sauce a homemade, rustic look. If the hand-crushing method is a bit too messy for you, put them in a food processor and give it a few pulses. Whole canned tomatoes often come packed in juice or tomato puree. Either version will work in this recipe.
This sauce is packed with lycopene, a disease-fighting phytonutrient in tomato products. Working as an antioxidant, lycopene may protect against cancer by preventing cell damage in the body. While research results are mixed, some studies show a reduced risk of prostate cancer with higher intakes of dietary lycopene. Prostate cancer is the second most common cancer among American men.
Lycopene is the pigment that gives tomatoes, pink grapefruit, watermelon, guavas and papayas their red color. Interestingly, the lycopene from processed tomatoes (such as canned sauce, paste and tomatoes) is more readily absorbed by the body than the lycopene in raw tomatoes.
Lycopene is fat-soluble, meaning your body absorbs more of it when you add a little fat. The olive oil used to sauté the onions and garlic, along with the reduced-fat cream cheese provide the fat for better lycopene absorption.
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Darlene Zimmerman is a registered dietitian in Henry Ford Hospital’s Heart & Vascular Institute. For questions about today’s recipe, call 313-972-1920.
Angel Hair with Creamy Marinara
Serves: 6 / Prep time: 15 minutes / Total time: 50 minutes
1 cup diced onion
3 cloves garlic, peeled and minced
2 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried basil
⅛ teaspoon red pepper flakes
1 can (28 ounces) canned whole peeled tomatoes
3 tablespoons tomato paste
1 tablespoon sugar
1 ounce reduced-fat cream cheese
½ teaspoon salt
¼ teaspoon black pepper
12 ounces dry whole-wheat angel hair pasta
6 tablespoons grated Parmesan cheese
In a large saucepan, over medium heat, sauté onion and garlic in oil about 2 to 4 minutes to soften.
Add oregano, basil and red pepper flakes and continue to sauté 1 to 2 minutes. Add canned tomatoes, crushing by hand, along with juices, tomato paste and sugar.
Reduce heat to low, cover and allow to cook 20 to 30 minutes. Remove from heat and add cream cheese, stirring to incorporate. Add salt and black pepper. For a smoother sauce, use an immersion blender or food processor and process marinara to desired consistency.
Meanwhile, prepare pasta according to package directions, omitting salt if called for.
To serve, plate one cup cooked pasta and top with about ⅔ cup sauce and 1 tablespoon grated Parmesan cheese.
Created and tested by Darlene Zimmerman, MS, RD, for Heart Smart®.
330 calories (25% from fat), 9 grams fat (2 gram sat. fat, 0 grams trans fat), 54 grams carbohydrates, 11 grams protein, 413 mg sodium, 7 mg cholesterol, 137 mg calcium, 8 grams fiber. Food exchanges: 3 starch, 2 vegetable, 1 fat
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Creamy Marinara sauce: A breeze to make and packed with nutrient-rich tomatoes - Detroit Free Press
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