Kristen's Recipes

3 T. creamy peanut butter
2 garlic cloves, crushed
2 T. soy sauce
4 tsp. sugar
1 T. water
1 1/4 tsp. rice-wine vinegar
1 T. chopped fresh cilantro, OR 1/2 tsp. dried

In a mini-food processor or blender, combine the peanut butter and garlic; puree. Add the remaining ingredients and process until combined. (You can just smash the garlic very finely and then mix it together although it won’t be as smooth, it will taste as good)

Yield: 8 servings
Serving Size: 1 T.

Calories: 40
Fat: 3
Fiber: .45

1/2 C. plain rice vinegar
2-3 T. super-fine sugar, or according to taste
1/2 mild chili (e.g. serrano), sliced into very thin rings, or 1/4-1/2 tsp. dried chili flakes

Prepare sauce well before serving. Place vinegar and 2 tablespoons of sugar in a small, non-reactive bowl and whisk or stir until sugar is completely dissolved. Taste and adjust amount of sugar, according to taste. Stir in chili or chili flakes. Allow flavors to meld at least 30 minutes before serving. Stored in a sealed container and refrigerated, sauce will keep up to 5 days. Makes about 1/2 cup dipping sauce.

Yield: 8 servings
Serving Size: 1 tablespoon

Calories: 19
Fat: 0
Fiber: 0

1 C. plain nonfat Yogurt
1/2 tsp. dried Cilantro
1/4 tsp. Cumin
1 tsp. dried Parsley
1/2 C. Salsa, thick and chunky

Mix all ingredients and refrigerate until serving. Use in place of sour cream in mexican dishes.

Yields: 1 1/2 C.
Serving Size: 1/4 C.

Calories: 40
Fat: 1g
Fiber: 0g

1/4 cup orange juice
1 1/2 tsp. sugar
1 tsp. cornstarch
1/4 tsp. grated orange zest
1/8 tsp. vanilla
1/2 cup orange sections

In a small saucepan, stir together the orange juice, cornstarch, and sugar. Bring to a boil over medium heat, stirring constantly. Boil for one minute. Stir in orange rind, vanilla, and orange.

Yield: 2 servings

Calories: 40
Fat: 0g
Fiber: 1g

1/2 C. honey
1 T. cornstarch
1/3 C. red wine vinegar
1/3 C. chicken broth
1/4 C. green bell peppers, finely chopped
2 T. pimientos, chopped
1 T. soy sauce
1/4 tsp. garlic powder
1/4 tsp. ground ginger

In saucepan, combine honey and cornstarch. Stir in vinegar, chicken broth, bell pepper, pimiento, soy sauce, garlic powder and ginger. Cook and stir until thickened and bubbly.

1 Head of Garlic
1 T. Olive Oil
2/3 C. Water
1 C. Pineapple Juice
1/4 C. Teriyaki Sauce
1 T. Soy Sauce
1 1/3 C. Dark Brown Sugar
3 T. Lemon Juice
3 T. Minced White Onion
1 T. Jack Daniels Whiskey
1 T. Crushed Pineapple
1/4 tsp. Cayenne Pepper

Cut about 1/2-inch off of top of garlic. Cut the roots so that the garlic will sit flat. Remove the papery skin from the garlic, but leave enough so that the cloves stay together. Put garlic into a small casserole dish or baking pan, drizzle olive oil over it, and cover with a lid or foil. Bake in a preheated 325 oven for 1 hour. Remove garlic and let it cool until you can handle it. Combine water, pineapple juice, teriyaki sauce, soy sauce, and brown sugar in a medium saucepan over medium/high heat. Stir occasionally until mixture boils then reduce heat until mixture is just simmering. Squeeze the sides of the head of garlic until the pasty roasted garlic is squeezed out. Measure 2 tsp. into the saucepan and whisk to combine. Add remaining ingredients to the pan and stir. Let mixture simmer for 40-50 minutes or until sauce has reduced by about 1/2 and is thick and syrupy. Make sure it doesn’t boil over. Makes 1 C. of glaze.

1 C. orange juice
2 tsp. cornstarch
3/4 tsp. salt
1/2 tsp. sugar
1 lb. fresh white mushrooms, sliced (about 5 C.)
1/2 C. thinly sliced green bell pepper
1 C. quartered cherry tomatoes
2 tsp. curry powder

In a C. combine orange juice, cornstarch, salt and sugar; set aside. In a large nonstick skillet over medium heat, cook and stir mushrooms and green pepper until mushrooms are tender and release their liquid, about 6 minutes. Stir in cherry tomatoes and curry powder; cook, stirring constantly, until curry is fragrant, about 30 seconds. Stir in reserved cornstarch mixture; add to skillet; cook, stirring constantly, until sauce thickens and is clear, 2 to 3 minutes. Serve over sliced broiled chicken breasts, hot cooked pasta or steamed shrimp.

1 T. olive oil
3 garlic cloves, minced
1/4 C. chopped fresh basil
2 T. chopped fresh parsley
2 T. chopped fresh or
2 tsp. dried oregano
2 tsp. balsamic vinegar
1/8 tsp. salt
1/8 tsp. pepper
1 (28-ounce) can crushed fire-roasted tomatoes, undrained
1 (28-ounce) can crushed tomatoes, undrained

Heat oil in a large saucepan over medium heat. Add garlic, basil, parsley, and oregano; saut 1 minute, stirring frequently. Stir in vinegar and remaining ingredients. Reduce heat, and simmer 10 minutes.

Yield: 6 C.
Serving size: 1/2 C.

Calories: 55
Fat: 1.2g
Fiber: 2g

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

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.

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 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 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.

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.

1/2 C. minced onion
1 clove garlic, minced
2 T. salad oil
2 T. butter or margarine
1 T. celery salt
1 tsp. sugar
1/2 tsp. cayenne
1/2 tsp. dry mustard
1/3 C. fresh lemon juice
2 T. cider vinegar
1 T. horseradish
1 C. water

In saucepan, cook onion and garlic in oil and butter until tender. Stir in remaining ingredients. Simmer 10 minutes.