3 Plum Tomatoes, coarsely chopped
1/2 Red Onion, finely chopped
4 Green Onions, chopped
2 jalapeños, seeded and chopped
6 Cloves Garlic, peeled and chopped
1 T. Parsley, chopped
2 T. Cilantro, chopped
1/4 C. Fresh Lime Juice
2 T. Lime Zest
Pepper
Mix all ingredients in a large bowl. Allow to rest in the refrigerator at least two hours before using, so flavors can mingle.
1/4 C. Oil
1/2 C. Wine Vinegar
2 T. Sugar
2 T. (Salt-Free) Catsup
1 T. Grated Onion
1 T. Worcestershire Sauce
1/2 tsp. Dry Mustard
1 Clove Garlic, minced
Dash Hot Pepper Sauce
Mix all ingredients in shallow dish and marinate chicken or beef in refrigerator, covered, for 6+ hours. Turn at least once while marinating.
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
1/2 C. Skim Milk
1/2 C. Nonfat Dry Milk Powder
1/8 tsp Cream of Tartar
4 tsp. Lemon Juice
2 tsp. Sugar
1/2 tsp. Vanilla
Place skim milk in small metal bowl, set in the freezer and let stand until ice crystals begin to form, about 15 minutes. Remove from freezer and add dry milk powder and cream of tartar. With electric mixer, beat at high speed until foamy. Beat in 1 tsp. lemon juice and continue beating until mixture begins to thicken. Beat in another tsp. of lemon juice, the sugar and continue beating until the mixture forms soft peaks. Add remaining lemon juice and continue whipping until stiff peaks form. Fold in vanilla and serve immediately as a desert topping. Mixture will deflate quickly.
1/2 cup light mayonnaise
1 tablespoon chopped fresh dill
1 1/2 teaspoons chopped fresh parsley
1 1/2 teaspoons lemon juice
In small bowl stir mayonnaise, dill, parsley and lemon juice. Cover; chill to blend flavors. Serve with grilled or roasted meats, poultry, seafood or vegetables.
Yield: 1/2 cup
Serving Size: 1 T.
Calories: 25
Fat: 1g
Fiber: 0g
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
2 T. arrowroot or cornstarch
2 C. water
1/2 C. vinegar, white wine
1/4 C. pepper, green bell; minced
2 medium scallions, minced
2 cloves garlic, minced
2 T. Dijon mustard
1 T. honey
1 T. parsley, fresh; chopped
1/2 tsp. paprika
1/4 tsp. black pepper
Dissolve arrowroot or cornstarch in 1/4 c. of the water. Bring remaining 1 3/4 c. water to a boil. Stir in dissolved thickener and whisk until liquid is clear. Allow mixture to cool. Stir in vinegar, green pepper, scallions, garlic, mustard, honey, parsley, paprika, & black pepper.
2 cups pineapple juice
3/4 cup salt-free catsup
6 T. vinegar
6 T. dry sherry
3 T. Cornstarch
4 1/2 tsp. Mrs. Dash Original Blend
1/2 tsp. Ground ginger
Combine all ingredients in 1-quart saucepan. Bring to a boil and stir constantly until thickened, about 10 minutes. Cool slightly. Stir in Brown Sugar Twin to taste.
3 16oz containers of non-fat plain yogurt
Rinse and squeeze dry a large square of cheesecloth. Double it, and line a colander. Place the yogurt on the cloth and fold over any additional cheesecloth to cover. Place colander in a bowl and let it drain overnight in the refrigerator. Scrape the cheese into a covered container. If you cover the top with cheesecloth and put on something heavy (like a couple cans of beans or something) and let it drain a second day, the texture is thicker, more like cream cheese than sour cream, and can be used in place of cream cheese in some recipes (although the flavor IS different).
Yield: 3 C. Yogurt Cheese
Nutritional information varies on how much whey you let out. I drain it about halfway for semi-soft use, and figure it has twice the calories per cup as the yogurt I started with (ie 1 C. Yogurt = 80 calories, then 1/2 C. yogurt cheese = 80 calories)
Note: You certainly don’t have to make 3 cups of yogurt cheese if you only need a little bit for a recipe. I’ll often just make a half cup or so to whip up feta & yogurt cheese spread.
Mustard and Garlic Yogurt Dip. Stir 11/2 T. each of smooth and grainy Dijon mustard and 1 clove minced garlic into 1 C. of yogurt cheese. Cover and refrigerate. The flavor improves on standing. Use as a dip for raw vegetables.
Spicy Honey Yogurt Dip for Fruits. Stir 2 T. honey, 1/4 tsp. cinnamon, and 1/2 tsp. grated orange zest into 1 C. of yogurt cheese. Taste and add more flavoring as needed. Use as a dip for apple or pear wedges, cubes of cantaloupe, or seedless grapes.
3 C. Yogurt Cheese
1 16oz. Container non-fat cottage cheese, drained
1 10ox. Pkg. Frozen Spinach, thawed and squeezed dry
1 Roasted Red Bell Pepper, seeded and chopped
1 8oz Can sliced water chestnuts, drained
3 Cloves Garlic, finely chopped
6 Green Onions, chopped
1 Carrot, shredded
1 tsp. Tabasco
1 T. Capers
1 T. Basil, chopped
1 T. Oregano, chopped
1 T. Thyme, chopped
1 T. Curry Powder (if you don’t love curry, go easy on it, try half as much, its strong in this)
Juice of two lemons
Pepper
Mix all ingredients and refrigerate at least 4 hours before using. Serve with assorted fresh vegetables for dipping.
1/2 cup yogurt cheese
1/2 cup, feta cheese, crumbled
1 clove garlic, crushed (or more if you love garlic)
2-3 T. chopped fresh herbs (mint, oregano, parsley, dill, basil, or any combination
ground black pepper, to taste
Mix together in a small bowl. Cover and refrigerate overnight to allow flavors to develop. Makes one cup cheese spread. Feta and Yogurt Cheese Spread can also be formed into a cheese log or small bite-sized balls. Serve with crackers or pita bread triangles. Also good as a sandwich spread or omelet filling. It keeps at least a week in a tightly closed container in the fridge. The yogurt cheese will give up a little more liquid as the dip sits, just pour it off or stir it back in.
1/4 C. = 80 calories and 3g of fat
Note: I usually take half the dip after its been mixed and put it in the blender or food processor and whir it up very smooth and creamy, and then stir it back into the rest, gives it a softer smoother texture.
It doesn’t take 1/4 C. usually, either. I can get by with 1 or 2 T., tops for a big plate of veggies.
I can now find reduced fat feta cheese which cuts back a wee bit more on the calories and fat
1 C. nonfat cottage cheese
1/3 C. nonfat buttermilk
1/2 tsp. oregano
1/2 tsp. garlic powder
1/2 tsp. onion flakes
Combine first two ingredients in a blender or food processor and blend until smooth and creamy. If thinner consistency is desired, add more buttermilk. Stir in remaining ingredients. Cover and refrigerate.
3/4 cup water
11/2 cups sugar
3 whole cloves
3 whole allspice
2 cinnamon sticks
12 oz. fresh cranberries
1 T. grated fresh orange zest
Combine the water, sugar, cloves, allspice, and cinnamon sticks in a large saucepan and bring to a boil over medium heat. Cook, stirring constantly, until the syrup is clear, about 3 minutes. Add the cranberries and cook for about 5 more minutes, or until the cranberries begin to pop. Remove from the heat and stir in the grated orange zest. Cool to room temperature and then refrigerate, tightly covered, for at least 3 days before serving.
Makes 2 1/2 cups. Each 2-T. serving contains approximately 66 calories.
1/2 medium red bell pepper; cut up
2 medium tomatoes; cut up
1/2 C. fresh basil leaves; loosely packed
2 cloves garlic; minced
1/2 C. fresh orange juice
1/2 C. fresh parsley; loosely packed
1/4 C. raspberry vinegar
1 T. dry mustard
2 tsp fresh thyme leaves; or 1 tsp dried
2 tsp fresh tarragon; or 1 tsp dried
2 tsp fresh oregano; or 1 tsp dried
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1 1/2 C
3/4 C. Water
1/4 C. Balsamic Vinegar
3 tsp. Capers
2 tsp. Dijon Mustard
1-2 tsp. Basil
Combine the ingredients. Adjust vinegar to taste, since it has a strong flavor. Store in a covered container in the refrigerator.
1/2 cup orange juice
2 T. lemon juice
1/2 tsp. rosemary, crumbled, or 1 tsp. fresh, minced
1 tsp. parsley, minced
1/8 tsp. cayenne
2 shallots, minced
2 oranges, peeled and sectioned
Combine first 5 ingredients in a bowl. Stir well and set aside. Heat a nonstick skillet over medium heat. Add shallots and sauté 2 minutes. Add orange juice mixture, bring to boil and cook 1 minute. Remove from heat and gently stir in orange sections. Serve with fish.
2 small cans of no sodium tomato sauce
1/2 cup Diet Rite or Diet Dr. Pepper
1/4 cup balsamic vinegar
A few capfuls of liquid smoke – hickory flavored
Several packets of artificial sweetener
Pepper
Onion powder
Garlic powder
Other spices as desired
Mix it all up and simmer it for about an hour or until it’s thick enough for you.
1 T. Splenda
1/4 C. Bourbon
2 T. low sodium soy sauce
Fresh crushed Garlic
Mix all ingredients and use as marinade for chicken or beef.
1 T. extra-virgin olive oil
1/2 cup minced onion
1 medium eggplant, unpeeled and cut into 1-inch cubes
1 cup tomato sauce
1 tsp. anchovy paste
1 tsp. salt
2 T. capers, drained and rinsed
3 T. red wine vinegar
1 cup water
1/2 tsp. dried basil, crushed
1 T. sugar
Heat the oil in a skillet. Add the onion and cook, covered, over medium-low heat until soft and translucent, about 10 minutes. Remove the onion from the pan and set aside. In the same skillet over medium-high heat, cook the eggplant, stirring frequently, for 10 minutes. Return the onion to the pan and add all the remaining ingredients. Reduce the heat to low and simmer, uncovered, for 30 minutes. Let cool to room temperature and store, covered, in the refrigerator.
Makes 3 cups, or 12 (1/4-cup) servings, 33 calories
1 whole head (bulb) of garlic
1 tsp. olive oil
Preheat the oven to 325F. Slice off the top of the garlic bulb so the inside portion of the individual garlic cloves are just exposed. Place the bulb on a small baking dish and rub 1 tsp. (5mL) of olive oil over the cut portion of the cloves. Bake for 20 minutes or until the garlic bulb is soft to the touch. Remove the garlic and allow it to cool. When the garlic bulb is cool, break it open and squeeze the garlic pulp from the skins. Discard the skin and peels. Puree the roasted garlic in a food processor until it is a paste.
Yield: 2 servings
Calories: 60
Fat: 3g
Fiber: 0g
1 T. Butter
3 C. Thinly sliced Onions
1 C. Dry Red Wine
3 Chicken Stock
1/8 tsp. black pepper
Melt butter in a large skillet over medium-high heat. Add onion; cook 5 minutes, stirring frequently. Continue cooking 15 minutes or until deep golden brown, stirring constantly. Add wine; cook 5 minutes or until liquid almost evaporates. Remove onion from pan; finely chop onion. Return onion to pan; stir in broth and pepper. Bring to a boil; cook until reduced to 2 cups (about 10 minutes).
1 bunch (1oz) fresh oregano, leaves only
1 bunch (1 oz) fresh thyme, leaves only
1/2 oz fresh chives, coarsely chopped
1 4 jalapeo chilies or 1/2 1 habenero chili, coarsely chopped, with seeds10 oz fresh basil leaves, coarsely chopped
1 lg. onion (8 oz), coarsely chopped
10 12 garlic cloves, peeled & coarsely chopped1 stalk celery, coarsely chopped
1 tsp. ground cumin
1/2 tsp. ground tumeric
1 1/2 tsp. paprika
1/2 tsp. sugar or sugar substitute
1/2 C. red wine vinegar
Combine all ingredients in food processor or blender. Blend, pushing down if necessary, until very coarse paste forms (should be able to see bits of the seasonings). Put into clean jar and store in the refrigerator until needed.
1 C. Cold Skim Milk, divided
2 T. Flour
Salt and Pepper
2oz. Reduced Fat Cheddar, cut into small pieces
Combine 1/2 C. milk with flour in covered container and shake well to prevent lumps. Pour into microwave safe dish or measuring C. along with the remaining milk and seasonings. Cook in microwave on high for 3-4 minutes, stirring with a whisk every 30 seconds until thickened. Add cheese and stir until melted.
1 carton cherry tomatoes, quartered
1 can (4 oz) diced green chilies
4 green onions, chopped
1/4 C. lime juice
2 T. fresh cilantro, chopped
Combine all ingredients and chill well before serving
1/2 tsp. grated garlic
2 C. nonfat plain yogurt
1 C. nonfat cottage cheese
1/2 C. minced chives
4 scallions, white part and 1 inch of greens, chopped
1 tsp. Dijon mustard
2 T. fresh lemon juice
1 T. honey
1 tsp. low sodium soy sauce
Combine garlic, yogurt and cottage cheese in food processor and process until creamy. Stir in remaining ingredients.
1 14.5oz. can green chilies, chopped
1/4 C. Fresh Cilantro, chopped
1/4 C. Water
1/4 C. Lime Juice
2 Cloves Garlic, crushed
1 tsp. Honey
Pepper, to taste
Blend all ingredients in a food processor or blender until smooth.
3 T. Paprika
2 tsp. Cumin
1 tsp. Ground Ginger
1 tsp. ground Tumeric
1 tsp. ground Coriander
1/2 tsp. ground Cardamom
1/2 tsp. ground Red Pepper
Combine all ingredients. Yield: 1/3 C.
8 plum tomatoes (about 1-1/2 lb.)
1 T. Olive Oil
1 tsp. sugar
1 T. balsamic vinegar OR: red-wine vinegar
Heat oven to 225 Slice each tomato lengthwise into 4 equal slices, discarding seeds. Toss with the olive oil. Spread in a single layer on rimmed sheet pan. Sprinkle with sugar and vinegar. Bake in 225 oven 2-1/2 hours, until dried but still pulpy, turning slices over after first hour. Store in airtight container in refrigerator for 1 week or freeze for longer storage.
Yield: 32 Tomato Pieces
Calories: 10
Fat: .5g
Fiber: .4g
6 (6-inch) pitas
Butter-flavored cooking spray
1/4 tsp. garlic powder
Preheat oven to 425 degrees. Coat one side of each pita with cooking spray; sprinkle with garlic powder. Cut each pita into 8 wedges; arrange wedges in a single layer on baking sheets. Bake at 425 degrees for 6 minutes or until golden. (Another recipe says bake at 350 for 20 minutes)
1 medium zucchini
1 bell pepper
1/2 C. grated carrots
1 small red onion
1/4 C. red wine or balsamic vinegar
1 T. olive oil
Salt and pepper to taste
Think you don’t have time to slice vegetables for your sandwich? Prepare these marinated vegetables ahead of time, and keep them in the fridge to bulk up sandwiches for up to three days. Slice all vegetables thinly. Toss with oil, vinegar, salt and pepper. Add to sandwiches for extra veggies and crunch.
Yield: 4 servings
Calories: 52
Fat: 4g
Fiber: 1g
1 T. kosher salt
1/2 tsp. saffron threads, crushed
2 C. thinly sliced lemon (about 3 lemons)
1/4 C. fresh lemon juice
1 T. olive oil
Combine salt and saffron. Place one lemon slice in bottom of a wide-mouth 2-C. glass container. Sprinkle with a dash of salt mixture. Repeat layers with the remaining lemon slices and salt mixture. Cover and let stand at room temperature 3 days. After 3 days, press the lemon slices down with a spoon. Pour the juice and oil over lemon slices. Place a ramekin, custard C., or clean decorative stone on top of lemon slices (to weigh them down). Cover and let stand at room temperature 5 days. Remove weight, and cover with lid of container. Note: Preserved lemons can be stored at room temperature for up to a month or refrigerated for up to 6 months.
Yield: 1 C.
Serving size: 1 T.
Calories: 11
1 green onion (ends trimmed), cut into 2-inch pieces
1 fresh jalapeo chili, stemmed, seeded, and coarsely chopped
2 T. coarsely chopped fresh cilantro
1/4 C. thawed frozen peas
3 T. coarsely chopped cooked artichoke bottom
1 soft-ripe avocado (3/4 lb.), pitted, peeled, and coarsely chopped
2 T. lime juice
Salt
8 C. (about 4 1/2 oz.) low-fat baked tortilla chips
In a food processor, whirl onion, chili, cilantro, peas, artichoke, avocado, and lime juice until a chunky paste. Scrape mixture into a bowl and add salt to taste. Serve with chips for dunking.
Yield: 6 servings
Calories: 161
Fat: 7.3g
Fiber: 2.7g
4 Roma tomatoes (12 oz. total)
2 T. extra-virgin olive oil
1/2tsp. granulated sugar
About 1/4 tsp. salt
2 T. balsamic vinegar
2 T. red wine vinegar
1 tsp. firmly packed brown sugar
4 fresh basil leaves (each 2 in. long), rinsed, or 1/2 tsp. dried basil
Pepper
Rinse and core tomatoes; cut in half lengthwise. Set halves, cut side up, in a 9-inch cake pan. Brush cut sides with a total of 2 tsp. oil. Sprinkle evenly with granulated sugar and 1/4 tsp. salt. Bake in a 400° regular or convection oven until tomatoes are browned, 35 to 45 minutes. Let cool. In a blender, whirl tomatoes, balsamic vinegar, red wine vinegar, remaining 4 tsp. olive oil, brown sugar, and basil until smooth. Add salt and pepper to taste.
Yield: 1 C.
Serving Size: 1 T.
Calories: 22
Fat: 1.8g
Fiber: .3g
1 C. tahini
3/4 C. lemon juice
2 T. water
2 cloves garlic, crushed
1/2 tsp. salt
1/2 tsp. parsley, finely chopped
dash of cumin
In a food processor, combine tahini, garlic, lemon juice, salt, and cumin together. Mix well and add water as you are combining the ingredients. Remove from processor and scoop into a small bowl.
Tarator sauce is perfect for meats, falafel, and even better on pita sandwiches like shawarma. It is a universal sauce and can be used on veggies, seafood, beef, chicken, and lamb.
28 oz. Low sodium canned tomatoes
16 oz. Low sodium tomato sauce
5 1/2 oz. Low sodium tomato paste
1/2 C. chopped green bell peppers
1/2 C. chopped onions
1/2 C. diced zucchini
1 C. chopped mushrooms
1/2 C. chopped carrots
1 tsp. dried basil
1 tsp. dried marjoram
1/2 tsp. dried oregano
1/2 tsp. dried rosemary
3 cloves minced garlic
In a large saucepan, saut bell pepper, onion, zucchini, mushrooms, carrots, garlic and herbs in some vegetable stock or water till onion is translucent. Add the tomato products, breaking up the whole tomatoes. Simmer for 30 minutes.
Yield: 4 Servings
Serving Size: ~1 C. sauce
Calories: 80
Fat: .6g
Fiber: 2.9g
Notes: Easy to make, and tasty and chunky with lots of veggies, enough that I count it as a vegetable serving. Great to add moisture and flavor to just about anything you can imagine, tons of uses.
For quick snacks I keep small baked meatballs in the freezer. Stick 3 oz. worth in a bowl, top with sauce and nuke until its all thawed and heated through, stirring a couple times while cooking. Yummy by itself or over pasta, barly or rice. Or if I am feeling really sinful, I’ll put that mixture on a french roll, top with a little reduced fat swiss and have myself meatball grinder.
1/3 C. tahini
1 T. white miso
1 tsp. lemon juice
Place all ingredients in a small bowl and mix with a fork until creamy. If a thinner consistency is desired, gradually stir in small amounts of warm water. Optional additions: ginger, garlic, parsley, scallions, rice vinegar, sesame seeds, soy sauce.
Drizzle over steamed or roasted vegetables
Use as a dip for raw veggies
Add to tofu while sautéing
Spread on tofu and bake or broil
Toss with soba, somen, or udon noodles
Thin with water and use as a salad dressing or marinade.
1/2 C. 1% Cottage Cheese
2/3 C. Cooked Ham, Finely Chopped
3 T. Low Fat Swiss Cheese, shredded
11/2 T. Fresh Parsley, minced
1/4 tsp. Horseradish
1/4 tsp. Dijon Mustard
1/8 tsp. Poppy Seeds
Process cottage cheese until very smooth. Stir in remaining ingredients, cover, and chill thoroughly before using.
Yield: 16 T.
Serving Size: 2 T.
Calories: 45
Fat: 1.2g
Fiber: 0g
Notes: Good on toast, bagels, english muffins, warmed pitas, in a sandwich, you name it. Tasty way to add a little protein to your meal (2 T. has about 7g of protein).
In a 1- to 2-quart pan, mix 1 C. sugar and 2 T. cornstarch. Stir in 2 C. water. Bring to a boil over high heat, stirring, about 4 minutes. Remove from heat. Add 1/4 C. (1/8 lb.) butter or margarine, 2 T. grated lemon peel, and 1/4 C. lemon juice. Stir until butter melts. Serve warm.
Yield: 3 C.
Serving Size: 1 T.
Calories: 27
Fat: 1g
Fiber: 0g
1/4 cup ketchup
2 T. mustard
1 T. molasses
1/4 cup brown sugar
2 T. rice wine vinegar
2 T. brewed coffee
1 tsp. finely chopped fresh gingerroot
2 T. light soy sauce
1 garlic clove, finely chopped
Combine ingredients and simmer in small saucepan, about 20 minutes.
1 C. part-skim ricotta cheese
1/4 C. unhomogenized smooth peanut butter
2 T. skim milk
21/4 tsp. vanilla extract
1/2 tsp. ground cinnamon
2 T. sugar
Combine all the ingredients in a food processor and blend until satin smooth. If stored, tightly covered, in the refrigerator, it will keep for about 1 week.
Makes 1 1/4 C.
Serving Size: 2 T.
Calories: 79
Fat: 4g