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  • February 16, 2019

London Unattached - London Lifestyle Blog

Luxury London Lifestyle Blog for the over 40s with food, travel, diet and restaurant reviews - London Unattached

Simple 5:2 Diet Tomato Sauce -with Non-Diet Sausages;)

February 13, 2014 by Fiona Maclean 20 Comments

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A Simple 5:2 Diet Friendly Recipe for Tomato Sauce – Served with Sausages and Polenta:

Wild Boar and Apple Sausage with Tomato Sauce and Polenta

Do you find that your 5:2 diet cookery spills over into the dishes you make for non-fast days?  I know I am far more conscious of the ratio of oils and fats, protein and carbohydrate than I was and that I am tending to eat more fresh vegetables overall – adding them to things like a tomato sauce to give a little more body.  Instead of pouring oil into the pan liberally, I’m measuring out a smaller quantity of good quality olive or rapeseed oil.  And, while the carnivore in me doesn’t want to give up meat, I’m generally happy with less.  This chunky tomato sauce is now a favourite recipe of mine, whether or not I am on a 5:2 diet fast day.

Until a recent visit to La Polenteria I’d forgotten how much I like polenta.  Sadly, what was lurking in my cupboard was the ‘instant’ variety of polenta – which no doubt any true Italian would find deeply disturbing.  It actually produces something that is a fair approximation of the traditional version which takes twenty five minutes of cooking and stirring time.  One day I’ll try making the real thing, but for now, the ‘instant’ variety (just 8 minutes or so of stirring) will do.

Determined to make the most of the wild boar and apple sausages which I’d been sent home with from Notting Hill butchers Provenance, I decided to have yet another try at making a rustic Tuscan style tomato sauce.  I did end up adding celery and carrot.  In summer I’d probably substitute courgettes and peppers, but at the moment both are rather expensive and out of season.  So perhaps I should call this a ‘winter chunky tomato sauce’.

Print
Rich Chunky Tomato Sauce
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 
Course: Sauce
Cuisine: British
Servings: 4 -6
Author: Fiona Maclean
Ingredients
  • 400 g Chopped Tomatoes one regular can
  • 1 Medium Onion
  • 1 stalk Celery
  • 1 Medium Carrot
  • 2-3 cloves Garlic
  • 100 ml Red Wine or stock
  • 2 teaspoons Olive Oil
  • 1 teaspoon Fresh Thyme or a good pinch of dried
  • 1 teaspoon Fresh Oregano or a good pinch of dried
Instructions
  1. Chop the onion finely and either chop or crush the garlic.
  2. Warm the oil in a heavy based saucepan. Add the onion and garlic and soften for 5 minutes or so till the onion is translucent and just starting to caramelise
  3. Peel the carrot and top and tail. Finely chop the carrot and celery
  4. Add to the onion and garlic mixture and continue to cook for a further 5 minutes.
  5. Add the herbs and stir through well
  6. Add the wine and deglaze the pan. Reduce the wine down for a further 2-3 minutes before adding the tomatoes
  7. Cook for 10-15 minutes stirring frequently. Add a little water, wine or stock if the mixture becomes too dry. Taste and season with salt and pepper.
  8. Serve with pasta or polenta on its own, topped with cheese or with meat (sausages, chicken breast, chops etc. This freezes well and will also keep in the fridge for a week or so

This concoction is something that I make up fairly regularly and keep in the fridge.  It works well warmed through as a simple sauce for sausages and other grilled or roasted meats.  And, it is also good served with pasta, topped with a little cheese.   Excellent butchers sausages are a great addition.

The sauce itself is low calorie and a good way to spice up a 5:2 diet meal.  At 54 calories for a serving using wine and around 40 per serving if you use vegetable stock, you could add a small chicken breast and some fresh steamed vegetables for a delicious supper at well under 300 calories.  Served with a healthy portion of polenta and some wild boar sausages it was NOT a 5:2 diet fast day meal.  I don’t have a calorie estimate for butcher’s wild boar sausages  although I know that like venison, wild boar is leaner than pork and so should be lower in calories.  I suspect that a single grilled wild boar sausage would not be more than 130 calories, but since I have no way of knowing for sure and since I ended up wanting two sausages, I’m sticking with this version for a non-fast day!

chunky tomato sauce 5:2 diet recipe

 

With many thanks to Provenance Butchers for the lovely sausages.

 

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Filed Under: 5:2 Diet Recipes, Mains, Meat, Recipes Tagged With: 5:2 diet, 5:2 diet recipe, Sausages, tomato

About Fiona Maclean

London based freelance writer and marketing consultant. I edit London-Unattached.com and write for a number of other publications

Comments

  1. Danika Lloyd says

    September 18, 2014 at 8:01 pm

    Looks very tasty!

    Reply
  2. Jennifer Jack says

    July 23, 2014 at 12:14 pm

    this will be handy being on slimming world looks lovely x

    Reply
  3. Maya Russell says

    April 12, 2014 at 7:48 am

    A simple sauce that looks so delicious.

    Reply
  4. Helen @ Fuss Free Flavours says

    February 24, 2014 at 3:45 pm

    Do you reckon that if you used the slow cook version and stirred for the full 25 minutes you ould be allowed another spoonful to make up for all that hard work? 😉

    iIn all seriousness it looks lovely!

    Reply
  5. Tina Anand says

    February 21, 2014 at 12:17 pm

    That looks like one satisfying meal. I like the sound of wild boar and apple sausages

    Reply
    • Fiona Maclean says

      February 24, 2014 at 5:11 pm

      The sausages are lovely. You can get them at Caravan in Kings Cross (on the menu!)

      Reply
  6. Nayna Kanabar (@citrusspiceuk) says

    February 18, 2014 at 3:17 pm

    Nothing beats home made tomato sauce, free from artificial additives.Yours looks delicious.

    Reply
  7. ManjiriK says

    February 17, 2014 at 5:15 pm

    I love the sound of a rustic sauce Fiona and Pollenta is high up on my list of favourite foods!

    Reply
  8. Janie says

    February 16, 2014 at 10:19 pm

    Looks delish!
    Janie x

    Reply
  9. Sylvia says

    February 16, 2014 at 5:15 pm

    I’m not a sausage fan but tomato sauce is always welcome 🙂

    Reply
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