This is my basic pasta marinara sauce, but since pasta is frowned on, I've been using this sauce as a condiment on a lot of things and it's absolutely great. For instance I put about 1.5 tbsp with a can of tuna I sauteed briefly on low heat, tossed it in a sprouted wheat wrap with some feta and mozzerella and it was one of the best meals I've had in quite a while. Spread this on a slice of bread with some pizza like toppings and broil it for a great meal that's not too high in carbs but is pretty well balanced when you include a protein/meat source. This is phenomenal on hamburgers by the way, great stuff.

1/4 cup olive oil (preferably a good quality extra virgin, perhaps unfiltered, Trader Joes has great stuff)
3-5 gloves of garlic sliced
1 medium-large onion diced
3-4 anchovy filets sliced/diced into very tiny pieces
about 1/2-1 cup fresh parsley or fresh Italian flat leaf parsley, coarsely chopped
I can Italian whole plum tomatoes, coarsely chopped
fresh basil (opt.)
salt and pepper to taste

Heat the olive oil on medium low heat, add the garlic and sautee until they just turn brown/golden. Add the diced onion and sautee until translucent. press onion and garlic to one end of pan and tilt to pull a puddle of oil into the other end. Pull off heat. Add the anchovies and mash with wooden spoon into the oil until they have sorta begun to dissolve into the oil, or appear to have double in bulk. REturn to heat and sautee everything together for 2-3 minutes. Remove from heat, add parsley, toss and return to heat to sautee for 2-3 minutes. save juice from tomatoes and coarsely chop the tomatoes, add tomatoes and juice both to the pan. Bring to a slow simmer and stir occasionally (leave on medium low heat). Allow to cook for 25-45 minutes, until sauce has thickened almost to a paste. tear fresh basil and add if you so desire.

I make a batch of this every couple weeks and just refrigerate it. I end up using around a tablespoon or so a day, unless I have pasta (and this goes great with any, but is exceptional with the pasta with a broad base to hold lots of sauce, such as taccanni or penne). This is also a phenomenal pizza sauce. This is great with an olive, caper, artichoke pizza, or even a meatlovers pizza (hamburger, pepperoni, bacon [which was a few weeks before I discovered this place and started my program])

Despite seeming complicated, it's not, I make it from memory and I've only made it maybe five times since getting the recipe last fall. The anchovies do NOT add a fishy taste, what they do is add a remarkable depth of flavor to the sauce that is hard to pinpoint.

Hope you all like it.

Adam

I figured out the stats on this sauce the other night and thought I"d post them. The only unsure thing is precisely how much total volume it makes, but it's pretty close to 3 cups. I set a serving size at two tablespoons because it's easy to halve or double as needed.

1 serving = two tablespoons:
36 cal
2 fat
3 carb
.5 protein

I realize that's roughly 32 cals, but that's the way it figured out

Whole Batch = 3 cups (48 tablespoons, 24 servings)
874 cal
57.5 fat
76 carb
14 protein


I like to mix 1/4 cup sauce with a can of tuna I've sauteed for a little bit in a no stick pan and heat it up. Then you can serve it with a half cup of pasta (for a very carbful meal) or use it as a sandwich/wrap filler. I recommend adding some feta cheese to the wrap! Capers and artichokes complement this combination very well, so feel free to add them!

Adam