Sauces and Marinades

 

 

Soy Dipping Sauce

(8-1 oz servings)
  • ½ cup soy sauce
  • ½ cup white wine vinegar
  • 2 Tbsp. brown sugar
  • 1 tsp. minced fresh garlic
  • 2 tsp. minced fresh ginger

Whisk all together making sure sugar is dissolved before using.

Per Serving: Calories: 20 Protein: 1gm Fat: 0 gm

           Carbohydrates: 4 gm Sodium: 675mg

 

Honey Mustard

(10-2 oz servings)
  • 1 ½ cups Dijon mustard
  • ¾ cup honey
  • 3 Tbsp. horseradish
  • 1 ½ Tbsp. balsamic vinegar
  • 1 Tbsp. soy sauce

Whisk all together and refrigerate until ready to use. Spread thin as the horseradish can make it quite piquant.

Per Serving: Calories: 40 Protein: 1gm Fat: 1gm

           Carbohydrates: 1gm Sodium: 232mg

 

Teriyaki Marinad

(32-1 oz servings)

  • 3 cups soy sauce
  • 6 Tbsp. dry sherry
  • 2 Tbsp. garlic powder
  • 2 tsp. ginger powder
  • 1 cup light brown sugar

Whisk all together and heat on low heat until sugar dissolves. Cool before using.

Per Serving: Calories: 40 Protein: 0gm Fat: 0gm

Carbohydrates: 7mg Sodium: 1245mg

 

Curry Spices

  • 2 ½ tsp. fenugreek
  • 1 tsp. cardamom seeds, ground
  • 3 Tbsp. coriander seeds
  • 1 Tbsp. cumin seed
  • 1 Tbsp. black mustard seed
  • 6 whole cloves
  • 1 thin cinnamon stick, 2-3"long broken up
  • ¼ tsp. ground mace
  • ¼ tsp. grated nutmeg
  • big pinch cayenne
  • 2 Tbsp. turmeric

Preheat oven to 225F. Combine fenugreek, cardamom, coriander, cumin, mustard seeds, cloves and broken cinnamon stick in a small pan and bake for 15 minutes. Shake the pan a few times while cooking. Cool spices and combine with others. Grind them to a fine powder in an electric grinder or with a mortar and pestle.

 

Roasted Onions

Place whole onions in 400F oven for 35-45 minutes until softened and caramelized on the outside. Cool thoroughly before handling. In a pinch, whole onions can also be put in a microwave for 3-4 minutes (depending on the strength of your oven). They will not be as caramelized but are handy for making soups and/or sauces.

 

Roasted Garlic Paste

  • 1 head garlic

          Roast whole garlic head in a small metal pie tin at 375F for 45-50 minutes until tender and golden. Remove the pan from the oven and cover with foil. When the garlic head is cool enough to handle but still a little warm inside cut the root end off and squeeze all the cloves into a small bowl. Mash the paste with a fork until all the lumps are smoothed out. Can be held wrapped in the refrigerator for several days.

 

 

 Apricot Orange Glaze

(8-2 oz servings)
  • ¼ cup orange juice
  • 1/3 cup cider vinegar
  • ¼ cup honey
  • ¼ tsp. powdered dry ginger
  • ¼ tsp. five spice powder
  • pinch of salt
  • 1 ¼ cups canned apricot halves
  • 2 Tbsp. orange juice
  • 1 Tbsp. cornstarch

Mix all but the cornstarch and small amount of orange juice in a blender and blend until smooth. Put in a stainless pot over medium heat and bring to a boil. Turn down to a simmer. Dissolve cornstarch in orange juice and stir into simmering sauce. Stir occasionally and simmer until thickened.

Per Serving: Calories: 54 Protein: 0 gm     Fat: 0gm

Carbohydrates: 14gm    Sodium: 20mg

 

Fresh Tomato Salsa

(10-2 oz servings)
  • 2 cups chopped tomatoes
  • 1/3 - ½ cup minced yellow or red onions
  • 1 tsp. minced fresh garlic
  • 1 Tbsp. lemon or lime juice
  • ½ tsp. salt
  • ¼ tsp. black pepper
  • ½ tsp. Tabasco sauce
  • ¼ - ½ cup chopped cilantro, to taste

Mix all but the cilantro and set aside several hours before serving. Add cilantro as close to serve up as possible.

Per Serving: Calories: 14 Protein: 1 gm Fat: 0 gm

           Carbohydrates: 3gm Sodium: 158mg

 

"Pistou" Sauce

This sauce is an adaptation from one in Everyday Cooking with Dean Ornish. The color is not that of a traditional pesto but I found the flavor and texture remarkably similar. This recipe seems like extra work at first but once you start cooking lowfat on a regular basis many of these ingredients become standards in your refrigerator.

(6- 2 oz servings)
  • 1 tomato, sliced ½" thick
  • salt
  • 1 medium sized yellow onion
  • ½ cup canned or cooked white beans, rinsed
  • 1 head of garlic
  • 2 oz. fresh basil leaves
  • salt, pepper and lemon juice to taste

Place sliced tomatoes on a parchment lined baking sheet. Sprinkle with salt and bake in 350F oven until a little wilted and lightly browned on edges, approximately 20-25 minutes.

Place whole onions in 375F-400F oven for 45-50 minutes until softened and caramelized on the outside. (In a pinch, whole onions can also be put in a microwave oven on high for 3-4 minutes. They will not be as caramelized but it is handy for making soups and/or sauces.). Cool thoroughly before handling.

Place one head of garlic in a baking dish and roast @ 350F for 45-60 minutes until softened. Cut off root end and squeeze paste out into a small glass or stainless bowl. You will only need a few teaspoons for this recipe but the remainder can be stored in a tightly wrapped bowl in the refrigerator for a couple of days.

Place all in the blender and blend until smooth, scraping down the sides thoroughly with a rubber spatula.

Per Serving: Calories: 31 Protein: 1gm Fat: 0gm

Carbohydrates: 6gm Sodium: 87mg  

 

Roasted Red Pepper Sauce

You can substitute a jarred tomato sauce but read the label. We were surprised to find our marinara sauce had 8 gm. of fat per serving.

(24- 2 oz servings)
  • 1 ½ yellow onions
  • 1/3 cup red wine
  • 3 ½ cups canned chopped tomatoes, with juices
  • 1 ¼ tsp. ea. dry basil and dry oregano
  • 1 ½ tsp. minced garlic
  • 1 ¾ cups roasted red peppers

Wash the onions and roast whole in a 375F- 400F oven for 45- 50 minutes until quite soft. Once onions are cool enough to handle peel the outer skin and remove the root end. Quarter the onions and add to a heavy-bottomed stainless pot. Add the wine and cook off the alcohol, about 10 minutes. Add tomatoes, herbs, garlic and peppers. Simmer on medium heat for at least 45 minutes. Blend.

Per Serving: Calories: 22 Protein: 1gm      Fat: 0gm    

           Carbohydrates: 4gm     Sodium: 32mg  

 

BBQ sauce

  • 1/3 cup chopped yellow onions
  • 1 ½ Tbsp. Worcestershire sauce
  • 1 Tbsp. prepared mustard
  • 1 tsp. liquid smoke
  • 2 cups ketchup
  • 1 ½ Tbsp. brown sugar
  • ¼ tsp. kitchen bouquet
  • ¼ tsp. Tabasco
  • 1 Tbsp. molasses
  • 1 ½ tsp. cider vinegar
  • ¾ cup vegetable stock
  • 1 Tbsp. cornstarch

Wilt onions on low heat until translucent (best to use a double boiler). Add all ingredients but the stock and the cornstarch. Cook sauce for 30 minutes. stirring often. Make a slurry of the cornstarch and the stock. Bring the sauce to a boil and stir the slurry into the sauce. Let simmer until thickened.

Per Serving: Calories: 46 Protein: 1gm Fat: 0 gm

           Carbohydrates: 11gm Sodium: 216 mg

  

 

Red Pepper Relish

(24-2 oz servings)
  • 4 cups red peppers, sliced in thin strips
  • 1 ½ cups yellow onions, thin ½ moons
  • 1 Tbsp. minced garlic
  • 1 ½ Tbsp. canned chopped anaheim chilies
  • 1 Tbsp. + 1 tsp. salt
  • 1 tsp. red chili flakes
  • ¾ cup + 2 Tbsp. sugar
  • 2/3 cup cider vinegar
  • 1 ½ tsp. yellow mustard powder
  • 1 ½ tsp. dried oregano
  • ½ small bay leaf

          Toss peppers, onions, garlic, chilies and salt together in a large stainless bowl. Place the pepper mixture in a colander inside a large stainless bowl in refrigerator for several hours or overnight. Bring all other ingredients to a boil in a stainless pot large enough to hold the liquids and the pepper mixture. Turn vinegar mixture to a simmer and cook for 10 minutes before adding the peppers. Bring back up to a boil and then simmer for 35-45 minutes.

Per Serving: Calories: 68 Protein: 0 gm Fat: 0 gm

           Carbohydrates: 18gm Sodium: 788mg

 

Cranberry Chutney

(8-2 oz servings)
  • ¾ cup chopped red apples
  • ¼ cup chopped yellow onions
  • 2 Tbsp. currants
  • 2 Tbsp. white sugar
  • 3 Tbsp. cider vinegar
  • 2 Tbsp. orange juice
  • 1 Tbsp. lemon juice
  • 1 tsp. grated fresh ginger
  • ½ tsp. cinnamon
  • ¼ tsp. each allspice and cloves
  • pinch of dried chili flakes
  • 1 cup canned whole berry cranberry sauce

          Cook all together over medium low flame in a heavy- bottomed, stainless pot until apples and onions are tender. The longer and slower this cooks the better. It is even better if made the day ahead, chilled and brought to room temperature before serving.

Per Serving: Calories: 75 Protein: 0 gm Fat: 0 gm

           Carbohydrates: 19gm Sodium: 8mg

 

Tangy Apple Dressing

(10-1 ½ oz servings)
  • ¾ cup apple cider vinegar
  • 1 cup apple juice concentrate
  • 1 Tbsp. white sugar
  • 1 ½ tsp. salt
  • 1/3 tsp. black pepper
  • 1 Tbsp. fresh minced ginger

Blend all together. Be sure sugar is dissolved before using.

Per Serving: Calories: 50 Protein: 0 gm Fat: 0 gm

           Carbohydrates: 13gm Sodium: 288mg

 

 

Orange Basil Dressing

(12-1 ½ oz servings)
  • 1 cup orange juice
  • 1 cup white wine vinegar
  • 2 tsp. fresh minced garlic
  • 2 Tbsp. dry basil
  • 1 ½ tsp salt
  • ¾ tsp. black pepper
  • 3 Tbsp. honey

Blend all together. Best made ahead to let flavors mellow some.

Per Serving: Calories: 27 Protein: 1gm Fat: 0 gm

           Carbohydrates: 7

 

 

Mint Dressing

This dressing is delicious brushed on fresh, sliced tomatoes or brushed on grilled vegetables, especially eggplant, red onions, and peppers.

(8-1 ½ oz servings)
  • 4 Tbsp. apple juice concentrate, thawed
  • 2/3 cup apple cider vinegar
  • 2/3 cup balsamic vinegar
  • 1 Tbsp. minced fresh garlic
  • 2 tsp. salt
  • 1 ½ tsp black pepper
  • 3 Tbsp. fresh chopped mint (or 1 ½ Tbsp. dried)
  • 3 Tbsp. white sugar

Whisk or blend all together. Be sure sugar is dissolved before using.

Per Serving: Calories: 28 Protein: 0gm Fat: 0gm

Carbohydrates: 8gm Sodium: 383mg  

 

Sesame Ginger Dressing

(8-1½ oz servings)
  • 6 Tbsp. minced ginger
  • 2 tsp. minced garlic
  • 4 Tbsp. red wine vinegar
  • 2 Tbsp. rice or white wine vinegar
  • 2 Tbsp. sherry
  • 4 Tbsp. honey
  • ½ cup pineapple juice (or apple juice)
  • 2 Tbsp. soy sauce
  • 1 Tbsp. dry basil
  • ½ tsp. red chili flakes
  • 1 Tbsp. sesame oil
  • 1 Tbsp. peanut or canola oil

Whisk all together and serve over grilled or steamed fish.

Per Serving: Calories: 96 Protein: 1gm Fat: 4gm

           Carbohydrates: 16gm Sodium: 282mg  

 

Italian Vinaigrette (7- 1 ½ oz servings)
  • 2/3 cup red wine vinegar
  • ½ tsp. dried oregano
  • 1 tsp. dried basil
  • 3 Tbsp. Dijon mustard
  • 1 tsp. salt
  • ½ tsp. black pepper
  • 2 tsp. minced fresh garlic
  • ½ cup olive oil

Soak the oregano and basil in vinegar for 5 minutes. Add mustard, salt, pepper and garlic to the herbed vinegar. Whisk the oil in a thin steady stream to emulsify. Whisk again before dressing salad.

Per Serving: Calories: 89 Protein: 0gm Fat: 11gm

           Carbohydrates: 1gm Sodium: 249 mg

 

Herb Vinegar

(Yields 2 cups)
  • 3 cups red wine vinegar
  • 1 Tbsp. garlic sliced
  • small handful of herb stems* and dry herbs
  • 1 bay leaf
  • ½ tsp. peppermix **

Add all together and bring to a boil. Turn to a simmer and reduce vinegar to 2 cups. Turn off heat, cool and strain.

* Use herb stems that have complimentary flavors to one another.

* *I make my peppermix with black, white, Szechwan, and pink peppercorns mixed with allspice berries. There are many commercial mixes available.

 

Dill Vinegar

(Yields 1 cup)
  • ½ cup sherry vinegar
  • ½ cup rice vinegar
  • 2 ½ tsp. honey
  • 1 Tbsp. dry dill

Bring vinegars to a boil. Stir in other ingredients and let sit overnight. Strain through cheesecloth.

 

Lemongrass Vinegar

This is delicious on cucumbers sliced very thin and tossed with red onions and mint.

(Yields 2 cups)
  • 1 Tbsp. dried lemongrass
  • 2 cups rice vinegar

Bring vinegar to a boil with lemongrass. Turn off heat, cover pot and let steep overnight.

 

Chris' Christmas Vinegar 1996

(Yields 5 pints)
  • 1 large stalk ginger, sliced thin, dried
  • 2 whole oranges, peel only, cut in 8ths, dried
  • 15-20 pieces of star anise
  • 2 whole ancho chili pod, seeded
  • 2 heaping Tbsp. whole cloves
  • ½ cup fennel seeds, whole
  • 6- 2" pieces of licorice root
  • 1 gal. good quality red wine vinegar

Place orange peels and ginger on a parchment paper lined cookie sheet. Bake in a preheated 250F oven for several hours until mostly dehydrated. This step can be done well in advance and the orange and ginger can be stored in an airtight container. Put all ingredients together in a large heavy-bottomed stainless stockpot and cook down by 1/3 over medium flame. Do it on a nice day with lots of windows open!

Cool, strain and bottle.