Kristen's Recipes

1 T. Butter
1 T. Flour
1/8 tsp. Salt
Dash Pepper
3/4 C. Skim Milk

In small saucepan melt butter. Stir in flour, salt and pepper. Add milk all at once. Cook and stir until thickened and bubbly. Cook and stir one minute longer.

Entire Recipe (divide by your servings):
Calories: 200
Fat: 12.5g
Fiber: 0g

Almond Sauce: Cook as above, except add 1/4 C. Slivered Almonds with melted butter. Omit salt, and add 1 tsp. chicken bullion granules with the flour.

Cheese Sauce: Prepare as above, but omit salt. Over low heat, stir C. shredded cheese into cooked sauce. Continue stirring until melted.

Herb-Garlic Sauce: Cook 1 clove minced garlic in melted butter. Stir in 1/4 tsp. chosen herb with the flour (basil, caraway, oregano, celery seed, sage).

Lemon-Chive: Stir in snipped chives and grated lemon peel with the flour.

Parmesan Cheese: Omit salt. Stir in 1/4 C. Parmesan cheese into cooked sauce until melted.

1 C. chopped onion
25 garlic cloves, peeled (about 3 heads)
5 large red tomatoes, each cut into 8 wedges (about 3 pounds)
1/2 C. water
1 T. balsamic vinegar
Pepper to taste

Preheat oven to 450 degrees. Combine first 3 ingredients in a 13 x 9-inch baking dish and drizzle with olive oil. Bake at 450 degrees for 20 minutes. Combine tomato mixture and remaining ingredients in a large saucepan and bring to boil. Cook over high heat 10 minutes, stirring frequently. Place mixture in a blender or food processor and process until desired consistency. Can be served over pasta, fish or any recipe that calls for marinara sauce.

1 1/2 yellow onions
1/3 cup red wine
3 1/2 cups canned no sodium added chopped tomatoes, with juices
1 1/4 tsp. each dry basil and dry oregano
1 1/2 tsp. minced garlic
1 3/4 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.

4 large garlic cloves
1 medium zucchini
3/4 cup packed fresh basil leaves
1/4 cup packed fresh flat-leafed parsley leaves
1/2 cup water
2 tsp. fresh lemon juice

Preheat oven to 425F. Wrap garlic cloves tightly in foil. Cut zucchini into 1/4-inch-thick slices and season with salt and pepper. Put foil-wrapped garlic and zucchini on a baking sheet and roast in middle of oven until garlic is tender and zucchini is pale golden, about 15 minutes. Unwrap garlic and cool. Have ready a bowl of ice water. In a saucepan of boiling water blanch basil and parsley 10 seconds and drain in a sieve. Refresh herbs in ice water to stop cooking and drain in sieve. Sauce ingredients may be prepared up to this point 1 day ahead and kept separately, covered and chilled. In a blender blend garlic, zucchini, herbs, water, and lemon juice until smooth, about 1 minute, and season with pepper.

1/2 cup low-sodium soy sauce
1/4 cup rice vinegar
2 tablespoons minced fresh green onions
2 tablespoons fresh lemon juice
2 teaspoons dark sesame oil
4 large garlic cloves, minced

Combine all ingredients; stir well with a whisk. Cover; let stand at least 15 minutes before serving.

Yield: 1 cup
Serving size: 1 tablespoon

Calories: 12
Fat: 0.6g
Fiber: 0g

2 T. olive oil
1 C. chopped onion
1 C. chopped carrot
1 C. chopped celery
1 C. sliced mushrooms
4 garlic cloves, halved
1/4 C. tomato paste
1/4 C. all-purpose flour
1 C. dry red wine
6 C. water
2 T. low-sodium soy sauce
2 tsp. black peppercorns
1 tsp. dried thyme
1/2 tsp. salt
3 bay leaves

Heat oil in a saucepan over medium-high heat. Add onion and carrot; saut 15 minutes or until lightly browned. Add celery, mushrooms, and garlic; cook 10 minutes. Add paste; saut 10 minutes or until browned. Add flour; cook 1 minute. Stir in wine, scraping pan to loosen browned bits. Add water and remaining ingredients. Bring to a boil; reduce heat, and simmer 45 minutes. Strain the mixture through a sieve into a bowl, reserving stock. Discard solids. Store in an airtight container for up to 1 week, or freeze for up to 3 months.

Yield: 4 C
Calories: 95
Fat: 5.3g
Fiber: 1g

2 tablespoons olive oil
1 cup chopped onion
1 cup chopped tomato
2 tablespoons minced garlic(about 6 cloves)
2 tablespoons chopped drained canned chipotle chile in adobo sauce
2 cups fresh orange juice (about 4 oranges)
1 cup white vinegar
1/2 cup ketchup
1/4 cup packed brown sugar
1/4 cup molasses
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
1/4 cup fresh lime juice
1/2 cup chopped fresh cilantro

Heat oil in a large nonstick skillet over medium-high heat. Add onion; saut for 10 minutes or until browned, stirring frequently. Add tomato, garlic, and chile; cook 3 minutes. Add orange juice and vinegar; bring to a boil. Reduce heat; simmer until reduced to 1 1/3 cups (about 30 minutes). Stir in the ketchup, sugar, molasses, salt, and pepper; cook 5 minutes. Place mixture in a food processor; process until smooth. Stir in lime juice and cilantro.

Yield: 2 cups
Serving Size: 1 T.
Calories: 36

1/4 C. low fat sour cream
1/4 C. low fat plain yogurt
1 tsp. fresh lemon juice
1/21/2 tsp. Dijon mustard

Combine all of the ingredients in a small saucepan. Heat and stir over very low heat until the sauce is heated through – do not allow the sauce to boil! You can use this sauce over eggs, cooked vegetables, meat or poultry.

OR

1/4 C. Eggbeaters
1 T. Smart Balance Spread
1 tsp. fresh Lemon Juice
1/2 tsp. Dijon Mustard
Dash Cayenne Pepper

In one cup microwave safe measuring cup, combine egg substitute and spread. Microwave on low (20%) for 1 minute, stirring at 30 seconds. Stir the lemon juice and mustard into the sauce. Microwave on low 3 minutes more on low, stirring every 30 seconds until thick. Stir in cayenne. If mixture curdles, transfer to a blender and process on low speed for 30 seconds.

Yield: 2 servings
Calories: 54
Fat: 4g
Fiber: 0g