Pasta Marinara

Marinara refers to mariners or sailors.  In the old days they suffered from scurvy after long voyages. Having lots of pasta with tomato sauce after they returned home seemed to make them feel better. This recipe is Italian cooking at its simplest. Just the thing to keep you and your family scurvy free and in top swash-buckling shape. 
Grocery List Pasta Marinara
Download List

Basic Pasta Marinara

Produce:

1 head garlic

1 med. yellow onion 

1 green pepper

1 red pepper

1 head red-leaf lettuce

1 cucumber

1 pint cherry tomatoes

Canned/Dried Food:

one 15 oz. can tomato sauce

one 15 oz. can no-salt tomato sauce

dry oregano leaves(if needed)

dry basil leaves(If needed)

Tabasco Sauce(if needed)

inexpensive red wine to cook with(if needed)

8 oz. spaghetti of choice

one 15 oz. can garbanzo beans

Frozen Foods:

none today

Meat Fish Poultry:

none today

Chilled Food/Dairy:

shredded Parmesan (if needed)

Nutritional Value Basic Pasta Marinara

Nutritional Analysis

Pasta Marinara
Per Serving:

Calories: 610

Protein: 24 g

Carbohydrates: 86 g

Total Fat: 20 g

(Saturated Fat): 2.5 g

Dietary Fiber:16 g

Cholesterol: 5 mg

Sodium: 580 mg

% calories from fat: 29.6 %

Complete meal includes: 2 C. whole wheat spaghetti plus 2/3 C. Red Sauce and 1 T. Parmesan and green salad with garbanzo beans dressed with 1-1/2 T. low-fat dressing.