How to choose the best pasta sauce
Pasta and sauce is a classic combination. But what should you choose when looking at all the jars and
cans on the grocery store shelves? Here are some tips to help you decide.
What to look for on the label
Choose a tomato-based (marinara) sauce rather than a creamy sauce to keep calories and fat under
control. Learn to make your own pasta sauce to control the salt in your sauce.
If you’re looking for a jarred or canned pasta sauce, here are a few tips to keep in mind:
Sodium: Read the Nutrition Facts Panel for a sauce with 360 mg or less of sodium per serving (a
serving is ½ cup or 125 mL). You can also use the % Daily Value on the label to see if the sauce has a
little or lot of sodium. Choose sauces with a 5% Daily Value or less.
Fat: Look for 3 g or less in each serving.
Watch the extras: Choose sauces that are plain or have vegetables like mushrooms, spinach or
peppers. These are better choices than sauces with meat or cheese added to them.
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Tomatoes and lycopene
Tomatoes are the best source of the antioxidant lycopene. Studies have shown that eating lycopene
may lower the risk of prostate cancer. Lycopene is best absorbed by the body when tomatoes are
cooked rather than raw. Try cooked tomato products such as sauce, soup, paste, and juice. Choose low
salt or sodium-reduced products when possible.
When choosing plain sauce
Plain tomato sauce is a good buy and you can flavour it any way that you want! Add any of chopped
onions, garlic, carrots, celery, peppers, mushrooms, spinach, broccoli or kale. Then add some herbs and
spices like basil, oregano, chili flakes, freshly ground black pepper or lemon zest.
Five ways to use pasta sauce
Quick ratatouille
Sauté chopped green peppers, zucchini, onion, eggplant and garlic in olive oil. Add two parts pasta
sauce to one part water and some fresh basil. Simmer until vegetables are tender.
Pizza style baked potato
Make a slit in baked potatoes, then stuff with some pasta sauce, sautéed pepper and mushrooms, and
shredded mozzarella. Bake at 400ºF until the cheese melts.
Baked beans with a twist
Simmer one cup pasta sauce with 1 tbsp honey mustard, 1 tbsp brown sugar and 1 can of white beans
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(rinsed and drained) until bubbly.
Pizza-style quesadilla
Spread some pasta sauce on a tortilla. Top with grated mozzarella cheese, sliced mushrooms and
shredded chicken. Fold in half and bake in the oven until golden.
Saucy curried chicken
Place 4 skinless, boneless chicken breasts (or 12 skinless, boneless thighs) in a deep baking dish. Add
2 cups of baby carrots or carrots sticks. Mix 2 tbsp curry powder with 2 cups pasta sauce. Pour sauce
over chicken and carrots. Bake, covered with foil, in a 400ºF oven for 30 minutes. Bake uncovered for
30-35 more minutes.
This content from www.eatrightontario.ca is Copyright © Dietitians of Canada 2015, unless otherwise indicated.
The content is not meant to replace advice from your medical doctor or counselling from a Registered Dietitian.
It is intended for educational purposes only. Dietitians of Canada acknowledges the financial support of EatRight
Ontario by the Ontario government. The views expressed do not necessarily reflect those of the province.
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