Low Fat Toast with Savory Tomato Sauce

Savor the simplicity of wholesome comfort food with this Low Fat Toast with Savory Tomato Sauce, a quick and healthy breakfast or snack option loaded with flavor. Featuring crispy whole-grain bread topped with a rich, homemade tomato sauce infused with fragrant garlic, diced onion, and a blend of dried basil and oregano, this dish offers a satisfying balance of hearty and fresh. The tomato sauce, made from scratch using ripe, juicy tomatoes, is simmered to perfection in just 15 minutes, keeping it light with only a teaspoon of heart-healthy olive oil. Customize the spice level with a pinch of red chili flakes and finish with a sprinkle of fresh parsley for a vibrant garnish. Perfect for anyone looking for a low-fat, plant-based recipe, this quick toast is a nutritious option that doesn’t compromise on taste.

Nutriscore Rating: 75/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 1

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)

Directions

Step 1

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.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

5. Toast the whole-grain bread slices to your preferred level of crispness.

Step 6

6. Spoon the savory tomato sauce generously onto each slice of toast.

Step 7

7. Garnish with freshly chopped parsley if desired, and serve warm.

Nutrition Facts

Serving size	(361.4g)

Amount per serving	% Daily Value*
Calories	331.8

Total Fat 16.6g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 866.0mg	0%
Total Carbohydrate 39.0g	0%
Dietary Fiber 8.2g	0%
Total Sugars 11.1g
Protein 10.0g	0%

Vitamin D 0IU	0%
Calcium 110.8mg	0%
Iron 3.2mg	0%
Potassium 811.7mg	0%

*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.

Source of Calories

Fat: 43.3%

Protein: 11.6%

Carbs: 45.2%