Saucy Sauces & Condiments

ITALIAN TOMATO SAUCE

All good things start with a great foundation.   

Boost this sauce with a variety of your favourite cooked veggies or herbs.

2 Tbsp. olive or vegetable oil

1 large onion, chopped

1 medium sized bell pepper, diced

4 Tbsp. minced fresh basil, or 1 Tsp. dried, crushed

1 tsp. each, oregano and thyme

1 tsp. salt

One 13- ounce can tomatoes, chopped or crushed

One 6 - ounce can tomato paste

1 Tbsp. brown sugar

dash of pepper, or more, to taste

dash of cinnamon

4-6 garlic cloves, minced

In a large pot, heat oil; sauté onion, pepper, herbs and salt over medium heat, until the onion is very soft. 

Add tomatoes, tomato paste, sugar, and spices and bring to a boil.   Lower heat, then simmer for approximately 30 minutes.    Add the garlic and simmer another 10 minutes.    Adjust seasonings, or make additions. 

Sauce can be frozen, or refrigerated at this point.     Heat gently before serving.

4 servings (makes approximately 3 cups)

Per Serving 170 Calories; 7g Fat (35.9% calories from fat); 3g Protein; 27g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 380mg Sodium.

 

TOMATO SAUCE WITH ARTICHOKE HEARTS

1 Tbsp. olive or vegetable oil

1 Tbsp. margarine

1 medium onion, diced

2 garlic cloves, minced

1 pound fresh mushrooms, diced

one 19-ounce can plum tomatoes, drained, reserving juice, and chopped coarse

1 cup water

1 Tbsp. tomato paste

1 tomato, peeled and diced

1/2 Tsp. dried oregano, crushed

pinch of fines herbs (optional)          *fines herbs is a mixture of parsley, tarragon, chives, and chervil

1 Tbsp. minced fresh basil, or 2 teaspoons dried, crushed

1 small bay leaf

salt, pepper, cayenne to taste

1 can water-packed artichoke hearts, drained and quartered

squeeze of fresh lemon juice

In a heavy-bottom 3-quart saucepan over moderate heat, heat oil and margarine until foam subsides.

Add onion and cook, stirring, until transparent.

 Add garlic and chopped mushrooms and cook until mushrooms are just tender.

Add canned tomatoes and their juice, bring to a boil, reduce heat to barely simmering, and add tomato paste, fresh tomato, oregano, optional herbs, basil, bay leaf, salt, pepper and cayenne.

Simmer partly covered, stirring occasionally, for 30 minutes, or until sauce is slightly thickened.

Add artichokes and lemon juice and continue simmering, uncovered, stirring occasionally, for 10 to 15 minutes longer, or just until artichoke hearts are heated through.

Do not allow to boil. If sauce seems too acidic, add a pinch of sugar to correct.

Serve over spaghetti or other egg-less pasta.

6 servings (makes approximately 4 cups)

Per Serving 116 Calories; 5g Fat (31.6% calories from fat); 5g Protein; 18g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 115mg Sodium. 

TIA ANNA'S COCA-COLA MARINADE

This marinade is super with salmon, prawns, veggie kabobs, etc.,

For barbequing and basting.

1/4 cup margarine

2 cups minus a swig, of Coca-Cola Classic

1 1/2 cups tomato sauce

1 Tsp. Worcestershire sauce

1 Tbsp. prepared mustard

salt and pepper to taste

Combine all ingredients in a saucepan, stirring until the margarine melts. Cook over low heat for 5 minutes. Cool. Marinade is now ready to use.  Always marinate fish or other foods in the refrigerator.

8 servings (makes approximately 3 cups)

Per Serving: 92 Calories; 6g Fat (54.9% calories from fat); 1g Protein; 10g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 377mg Sodium. 

TANGY COCKTAIL SAUCE

Good for dipping shrimp

1/2 cup ketchup

2 Tbsp. horseradish

2 Tbsp. lemon juice

1 Tbsp. minced green onion

1 tsp. soy sauce

Combine all ingredients and chill.

Makes approximately 2/3 cup.

Per Serving 76 Calories; trace Fat (2.4% calories from fat); 1g Protein; 20g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 901mg Sodium. 

PAPAYA SALSA

1 papaya cubed

1 red pepper, chopped

1/2 white onion, chopped

2 tbsp. cilantro, chopped

1 lime (juiced)

1 jalapeno pepper, chopped fine

salt & pepper

Combine and serve.

Makes approximately 3 cups

Per Serving 34 Calories; trace Fat (4.1% calories from fat); 1g Protein; 9g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol; 4mg Sodium. 

PINEAPPLE SALSA

3/4 cup pineapple, chopped

1/4 red pepper, chopped fine

1/4 white onion, chopped fine

1/2 jalapeno, chopped fine

1 tbsp. cilantro, chopped

2 Tbsp. grapefruit juice

salt & pepper

Combine and serve.

Makes approximately 1 cup

Per Serving 47 Calories; trace Fat (6.4% calories from fat); 1g Protein; 11g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 3mg Sodium.

CORN SALSA

3 cobs of corn steamed and niblets cut away from cob

1/2 cup sweet onion, chopped

1/2 cup red pepper, chopped

1/2 cup green pepper, chopped

1 jalapeno, seeded and chopped

1/2 cup dry white wine

2 Tbsp. white wine vinegar

Combine and serve.

Makes approximately 2 cups

Per Serving 98 Calories; 1g Fat (9.1% calories from fat); 3g Protein; 18g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 13mg Sodium. 

MUSHROOM GRAVY

Serve as a dip for oven-baked fries, or to accompany veggie burgers.

2 cups cold water

4 Tbsp. soy sauce

2 Tbsp. cornstarch

1/2 C fresh mushrooms, diced small

Dash of powdered ginger

Mix together in a saucepan.  Cook over low heat, stirring until thickened.

6 servings (Makes approximately 2 cups)

Per Serving 18 Calories; trace Fat (1.8% calories from fat); 1g Protein; 4g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 689mg Sodium

SATAY SAUCE

1 small onion, peeled and minced

1 clove garlic, peeled and minced

1 small chili pepper, seeded and chopped

1 tsp. sesame oil

1 tsp.  corn oil

1 cup natural chunky peanut butter

1/4 cup teriyaki sauce

2 tsp. brown sugar

1/4 cup water, heated

1 Tbsp. tomato paste

1 Tbsp. sesame tahinni

salt & pepper to taste

Combine all ingredients and let sit at least 30 minutes to incorporate the flavours. 

 Use as a marinade on grilled vegetables, prawns or tofu.

Makes approximately 2 cups

Per Serving 465 Calories; 37g Fat (67.3% calories from fat); 19g Protein; 22g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 1031mg Sodium.

SWEET & SOUR SOY SAUCE

1 tin (8 ounce) of pineapple chunks, or packaged or fresh (1 cup)

pineapple juice (from the can)

1 cup water

1/4 cup white vinegar

1/4 cup packed brown sugar

1 Tbsp. soy sauce

1/2 tsp. salt

1 Tbsp. cornstarch

1 green pepper, seeded and cut into strips

Add all the ingredients to a frying pan.  Mix, heat and stir until it boils and thickens slightly.  Serve over rice.

4 servings  (makes approximately 2 cups)

Per Serving 106 Calories; trace Fat (0.8% calories from fat); 1g Protein; 27g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 532mg Sodium. 

BECHEMEL SAUCE

A topping for shaped pasta or steamed veggies.

2 cups plain almond/rice milk, heated

3/4 cup margarine, (do not use 'light' margarine)

1 tsp.  nutmeg

1 tsp. salt

sprinkle of black pepper

4 Tbsp.  flour

In a small, heavy bottomed saucepan melt margarine over medium heat.  Sprinkle in the flour, whisking or stirring constantly, until a smooth paste is formed.   Add the heated creamer slowly, continuing to stir until the sauce begins to thicken.  Continue to stir, add the nutmeg, salt and pepper.  Serve immediately.   

4 servings (makes approximately 2 cups)

Per Serving 416 Calories; 34g Fat (76.5% calories from fat); 1g Protein; 23g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 933mg

SWEET & SOUR SOY SAUCE

1 tin (8 ounce) of pineapple chunks, or packaged or fresh (1 cup)

pineapple juice (from the can)

1 cup water

1/4 cup white vinegar

1/4 cup packed brown sugar

1 Tbsp. soy sauce

1/2 tsp. salt

1 Tbsp. cornstarch

1 green pepper, seeded and cut into strips

Add all the ingredients to a frying pan.  Mix, heat and stir until it boils and thickens slightly.  Serve over rice.

4 servings  (makes approximately 2 _ cups)

Per Serving 106 Calories; trace Fat (0.8% calories from fat); 1g Protein; 27g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 532mg Sodium. 

 

ZESTY PEACHY PEPPER SAUCE

Serve beside barbequed salmon.

3 peaches, peeled and chopped

1/2 tsp. zest of orange

1/2 tsp. zest of lemon

pinch of nutmeg

1/8 tsp. coarse black pepper

Cook over medium heat, stirring occasionally for 20 minutes. Then add pepper and cook for another 10 minutes.  Note:  If a little more liquid is preferred, add a splash of red wine vinegar.

4 servings (makes approximately 2 cups)

Per Serving 32 Calories; trace Fat (1.9% calories from fat); 1g Protein; 8g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; trace Sodium. 

CUKAMATO CONDIMENT

Try adding to 'wrap style' sandwiches, as a topper to toasted baguettes, in a pita or just 'on the side’!

3 to 4 ripe tomatoes cut into 1/4 " or  1/2" dice

1 to 2 long English cucumbers cut into  1/4 " or  1/2" dice

1 to 2 tbsp. chopped cilantro

1 to 2 tbsp. chopped fresh basil

1 tbsp. chopped fresh dill

1/3 cup chopped green onion

juice of 1 or 2 limes

salt, pepper and sugar to taste

Heat a frying pan over high temperature.

Combine tomatoes, cucumbers, cilantro, basil, dill, and green onion, and sauté for one to 2 minutes only,

stirring constantly. Remove from heat and add lime juice, salt, pepper and sugar to taste.

6 servings (makes approximately 4 cups)

Per Serving 20 Calories; trace Fat (10.5% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 7mg Sodium.