fbpx

📲 Join the FREE Glucose Guide App for  community, coaching and support

b l o g


Simple Tomatoless Red Sauce: A Five Ingredient Diabetes-Friendly Sauce

A red sauce doesn't have to be tomato-based. Here's a five-ingredient red sauce without tomatoes.

30 Nutritionist Created Recipes + a meal plan and grocery list to help you with blood sugar balance

The Diabestie Recipe Club is a monthly recipe guide for people with diabetes,

We set you up with a grocery list, meal plan, and 30 blood-sugar friendly recipes to make your life a little easier, PLUS access to hundreds of recipes, books and diabetes self-management coaching immediately when you join.

Share

Hi, Diabesties!

Today, I want to share a delightful recipe that’s perfect for those managing diabetes – a flavorful tomatoless red sauce.

Made with the goodness of red bell peppers, this sauce not only adds a burst of flavor to your meals but also helps you maintain stable blood sugar levels. Let’s dive in!

Red bell peppers are the stars of this sauce, offering a delicious alternative to traditional tomato-based sauces.

Pouring red bell pepper sauce into a skillet

There’s nothing inherently wrong with tomato-based sauces. They are generally a great option, this is just a different option for folks who’d like to be adventurous.

They bring a natural sweetness and vibrant color to your plate while being low in carbohydrates and high in essential nutrients.

Incorporating red bell peppers into your diabetes-friendly diet can have numerous benefits, such as supporting your immune system and providing valuable antioxidants.

Now, let’s get started with creating this scrumptious tomatoless red sauce step-by-step:

5 simple ingredients

  1. 1 red bell pepper: The star of the show, red bell peppers are packed with essential nutrients, antioxidants, and fiber. They have a low glycemic index, meaning they won’t cause a rapid rise in blood sugar levels. Plus, they add a naturally sweet and vibrant flavor to the sauce.
  2. 2-3 cloves of fresh Garlic – Fresh garlic cloves add a depth of flavor to this recipe.
  3. 1 tsp of butter: A touch of butter helps to enhance the richness and creaminess of the sauce. Opt for unsalted butter to keep sodium levels in check.
  4. 1/2 ounce of Parmigiano Reggiano: This flavorful cheese adds a delightful umami taste to the sauce. Parmigiano Reggiano is a great source of calcium and protein, which are essential for maintaining bone health and helping you fell fuller for longer.
  5. Salt: A pinch of salt is all you need to season the sauce. Remember to use it sparingly, as excessive salt intake can lead to high blood pressure.

    Water: This simple ingredient helps to achieve the desired consistency of the sauce. Adding water allows the flavors to meld together beautifully, and thins out the sauce just slightly.

How to make this tomatoless sauce

  1. Begin by slicing and seeding your red bell pepper. Remove the top and seeds, and throw it into a blender with your garlic. you may need to tamp the bell pepper down to get it fully blended.
  2. Pour the garlic and bell pepper mixture into a pan on medium heat.
  3. Add the butter and Parmigiano Reggiano to the mixture.
  4. Transfer the sautéed pepper to a blender or food processor. Add the Parmigiano Reggiano, a pinch of salt, and a splash of water until the sauce is at your desired consistency.
  5. Use your sauce for your meal.
grating parmiggiano reggiano over sauce

Tips and Tricks:

  • For an extra flavor boost, you can roast the red bell pepper on a grill or gas stove.
  • Adjust the salt according to your taste preferences, but remember to use it in moderation.
  • Adding a little bit of crushed red pepper flakes or hot sauce to this dish makes it even more amazing.

Exploring Delicious Diabetes-Friendly Dishes with this tomatoless red sauce

Topping red pepper pasta sauce with lemon basil

Now that you have your tantalizing tomatoless red sauce ready, let’s explore some mouthwatering diabetes-friendly dishes you can create:

  1. Tomatoless Pasta: Toss your favorite whole-grain pasta with this sauce and add sautéed vegetables like zucchini and spinach for a nutritious and satisfying meal.
  2. Grilled Chicken with a Twist: Marinate chicken breasts or thighs in this sauce before grilling them to perfection. Serve alongside a refreshing salad for a well-rounded dinner option.
  3. Roasted Vegetables Medley: Drizzle your roasted vegetables, such as cauliflower, broccoli, and carrots, with this sauce for a burst of flavor and a touch of elegance.

To Sum it Up

So, my friends, embrace the flavors of this tomatoless red sauce, powered by red bell peppers, and unlock a world of delicious and diabetes-friendly possibilities.

Nourish your body, delight your taste buds, and join the community of those who are taking charge of their health and savoring the joys of great food.

Remember, together we can create a recipe for a healthy, joyful future!

hangry woman coaching call to action image
Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Simple Tomatoless Red Sauce: A Five Ingredient Diabetes-Friendly Sauce


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

  • Author: Mila Clarke
  • Total Time: 15 minutes
  • Yield: 1 cup of bell pepper sauce. 1x
  • Diet: Diabetic
Save Recipe

Ingredients

Units Scale
  • 1 red bell pepper
  • 23 cloves of fresh Garlic
  • 1 tsp of butter
  • 1/2 ounce of Parmigiano Reggiano
  • Salt


Instructions

  1. Begin by slicing and removing the seeds from your red bell pepper. Remove the top and seeds, and throw it into a blender with your garlic. you may need to tamp the bell pepper down to get it fully blended.
  2. Pour the garlic and bell pepper mixture into a pan on medium heat.
  3. Add the butter and Parmigiano Reggiano to the mixture while stirring to incorporate the ingredients.
  4. Add a pinch of salt, and a splash of water until the sauce is at your desired consistency.
  5. Use your sauce for your meal.
How to make red sauce WITHOUT tomatoes! #shorts #recipes
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Sauces
  • Method: Stovetop
  • Cuisine: Diabetes-Friendly

Nutrition

  • Serving Size: 1 cup
  • Calories: 131
  • Sugar: 6.3 g
  • Sodium: 187.9 mg
  • Fat: 7.1 g
  • Saturated Fat: 4 g
  • Carbohydrates: 12.4 g
  • Fiber: 3.3 g
  • Protein: 4.7 g
  • Cholesterol: 18.8 mg
About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

More to Dish

 

Are you looking for a support community with 1:1 coaching, that will help you get back on track with your diabetes management and lifestyle changes? Look no further than Glucose Guide

Join today for FREE and benefit with recipes, diabetes support, wellness challenges, and more.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

another serving?

Before you go…

Get my free glucose hacks ebook

And access to my email list, which shares new recipes, weekly giveaways and updates from the Glucose Guide Coaching Community 

Healthy, tasty foods!

Sign up for good-for-you recipes!

Skip to content Secured By miniOrange