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Sauce Recipes

All of the following sauces are less than fifty calories; many are less than 30 calories. All of the sauces can be made in about five minutes. The are designed to go on top of already cooked protein or vegetables that have been baked, broiled or sautèed to make what can become a boring meal into one that is far more interesting and varied. For convenience each recipe is for one serving. You can double everything for two servings.

Curry Sauce

  • 1 tbls low calorie mayonnaise ("Smart Beat" has only 10 calories per serving.)
  • 1/8 tsp curry powder
  • 1/8 tsp cumin (If you don't have cumin use another 1/8 tsp of curry powder.)
  • 1/8 tsp garlic powder
  • 1/8 tsp onion powder
  • 1/16 tsp or less of cayenne pepper (If you don't like things spicy still use a pinch of cayenne anyway.)
  • Juice from a wedge of lemon

Mix above ingredients together. Can be served hot or cold. To heat put in microwave for 20 seconds. Do not cook the sauce with the food simply warm it in the microwave and put it on the already cooked food you plan to use with it. Tasty with chicken, pork or vegetables.

Horseradish Sauce

  • 1 tbls low calorie mayonnaise
  • 1 tbls horseradish (You can find jars of horseradish in the refrigerated section of the supermarket.)
  • Few drops of Worcestershire sauce
  • Few drops of lemon juice

Great with seafood. Hot or cold.

Russian Dressing/Sauce

  • 1 heaping tbls of low-calorie mayonnaise
  • 3/4 tsp ketchup
  • 1 tsp relish
  • 1/8 tsp garlic powder
  • 1/8 tsp dill
  • Few drops lemon juice
  • Fresh ground pepper to taste.

Mix and serve, hot or cold.

Orange Mustard Sauce

  • 1 rounded tsp dark mustard
  • 1 rounded tsp orange marmalade (You can substitute any flavored preserve you prefer.)

Mix well and put on top of fish, chicken, or pork. Unlike other sauce recipes made with mayonnaise this sauce can be put on the food before baking or broiling.

Honey Mustard Sauce

  • 1 rounded tsp low-calorie mayonnaise
  • 1 rounded tsp dark mustard
  • 1/4 pack of Splenda
  • Juice from the wedge of a lemon

Mix well and heat in microwave for 20 seconds before serving. Great on chicken, fish or pork as well as many vegetables.

Blue Cheese Sauce/Dressing

  • 1 tbls non-fat sour cream
  • 1 tsp blue cheese (Soften in the microwave for 10 or 15 seconds for easier mixing.)
  • 1/8 tsp onion powder
  • 1/2 tsp dried chives
  • Few drops of lemon juice
  • Salt and pepper to taste

Mix well and serve. To use as a dressing you may want to double the recipe and add 1 - 2 tbls of water. If you are a blue cheese lover this sauce can go well on almost anything.

Cheese Sauce

  • 1 heaping tbls low-calorie mayonnaise
  • 3/4 tbls of grated Parmesan cheese
  • 1/8 tsp fresh ground pepper
  • 1/8 tsp garlic powder

Mix well and heat in microwave for 20 seconds. Put on vegetables or chicken.

Peanut Sauce

  • 1 tbls non-fat sour cream
  • 1 rounded tsp reduced fat peanut butter
  • 1/8 tsp sesame oil
  • Scant 1/8 tsp cayenne pepper
  • 1/8 tsp garlic powder
  • 1/8 tsp rice or cider vinegar
  • Dash of salt
  • Pinch of splenda

Mix together and heat in microwave. Very nice on chicken, pork and some vegetables.

Sweet Chile Sauce

  • 1 tbls rice or cider vinegar
  • 1 tbls water
  • 1/4 tsp garlic powder
  • scant 1/8 tsp cayenne
  • 3/16 tsp of Splenda (If using 1/8 tsp measure use 1 1/2 of these.)
  • 1 tsp lemon juice
  • 1/8 tsp xanthan gum (You can find xanthan gum in the health food store.)

Mix ingredients with a hand held-blender for about one minute. This sauce is something like the duck sauce that you get at Chinese restaurants only a bit spicier. You can of course leave out the cayenne if you prefer.)

Fruit Topping

  • 2 tbls non- fat sour cream
  • 1/8 tsp Splenda
  • 1 tsp orange juice with pulp squeezed from a wedge of a fresh orange.

Whip 1-2 minutes with a hand-held blender. Tastes delicious on top of fresh fruit salad.

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