Low Fat Toast with Savory Tomato Sauce
Elevate your breakfast or snack game with this wholesome and flavorful Low Fat Toast with Savory Tomato Sauce recipe! Perfect for health-conscious food lovers, this dish features crispy whole-grain toast topped with a vibrant, homemade tomato sauce made from ripe tomatoes, aromatic garlic, and onions, all infused with fragrant dried oregano and basil. A hint of olive oil and optional chili flakes provide depth and a touch of heat, while fresh parsley adds a pop of color and freshness. Ready in just 25 minutes, this quick and nutritious meal is low-fat, packed with hearty ingredients, and ideal for guilt-free indulgence. Whether served as a light lunch, appetizer, or paired with a salad, this recipe is sure to be a hit for those seeking healthy and delicious ways to enjoy toast!
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Recipe Information
Ingredients
- 2 pieces Whole-grain bread slices
- 2 pieces Tomatoes (ripe, medium-sized)
- 1 teaspoon Olive oil
- 1 clove Garlic (minced)
- 0.25 cup Onion (finely chopped)
- 0.5 teaspoon Dried oregano
- 0.5 teaspoon Dried basil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Red chili flakes (optional for heat)
- 1 tablespoon Fresh parsley (chopped, optional for garnish)
Instructions
1. Begin by preparing the tomato sauce. Score a shallow 'X' on the bottom of each tomato and boil them in water for 1-2 minutes until the skin starts to split. Transfer to an ice bath, then peel and chop the tomatoes finely.
2. In a small non-stick skillet, heat 1 teaspoon of olive oil over medium heat. Add the minced garlic and onion, cooking until fragrant and the onions are translucent, about 3-4 minutes.
3. Add the chopped tomatoes to the skillet, stirring to combine. Simmer for 8-10 minutes on low heat, allowing the tomatoes to break down into a sauce-like consistency.
4. Stir in the dried oregano, dried basil, salt, black pepper, and red chili flakes (if using). Adjust seasoning to taste and cook for another 2 minutes. Remove from heat.
5. Toast the whole-grain bread slices to your preferred level of crispness.
6. Spoon the savory tomato sauce generously onto each slice of toast.
7. Garnish with freshly chopped parsley if desired, and serve warm.
Nutrition Facts
Calories |
332 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 866 mg | 38% | |
| Total Carbohydrate | 39.0 g | 14% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 11.1 g | ||
| Protein | 10.0 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 111 mg | 9% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 812 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
