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Sauces add Variety and Rich Flavor
to Chicken, Fish,
Beef, Pork and Pasta Dishes

Our favorite sauces are marked with an *

* Tartar Sauce

1/3 cup reduced-fat mayonnaise
2 tablespoons sugar free pickle relish
1 tablespoon fresh lemon juice
1 tablespoon chopped fresh dill
Salt and black pepper

Toasted Nuts

Toasted nuts are often added to pesto sauces. to toast nuts for a paste, bake them on a cookie sheet at 4oo degrees F. for 5 to 10 minutes.

* Marinara Sauce
Level One

1 (28 ounce) cans whole tomatoes in sauce
1 bunch of fresh basil, steamed
1/2 cup extra-virgin olive oil
1 Tbs. Fibersure to start, gradually increase to 1/4 cup
2 small onions, finely chopped
4 cloves garlic, finely chopped
1 tsp. dried oregano
1 tsp Splenda
salt and freshly ground black pepper

In a food processor, combine the tomatoes and it's juice with the basil and blend until almost smooth, Set aside.

Heat oil in a large cast iron sauce pot over medium heat. Add the onions, garlic and saute about 12 minutes or until tender. Stir in the tomato puree, oregano, and Splenda. Bring to a simmer over medium high heat. Decrease the heat to medium and continue simmering for about 10 minutes until the sauce thickens, stirring occasionally. Season with salt and pepper. This sauce can be used immediately or refrigerated for later use.

Tomato Marinara Sauce

¼ cup olive oil
½ onion, finely chopped
1 28 ounce can peeled Italian tomatoes
¼ cup dry white wine
2 cloves garlic, minced
4 leaves fresh basil, chopped
2 tablespoons chopped parsley leaves
½ tsp. Splenda
Pinch of ground red pepper
1 Tbs. Fibersure to start, gradually increase to 1/4 cup
¼ cup canned, drained ripe olives, pitted, coarsely chopped

Heat oil in the medium saucepan over medium heat. Add the onion and cook, stirring occasionally for 3 minutes, or until soft. Add the tomatoes with juice, wine, garlic, basil, parsley, Splenda and pepper. Reduce heat to low and simmer for an hour. Add the olives and simmer for 3 minutes longer. Refrigerate until serving.

Basil Pesto
Level One

2 cups fresh basil leaves (packed
1/4 cup toasted pine nuts
1 clove garlic
1/2 tsp salt
1/4 tsp freshly ground pepper
2/3 cup extra-virgin olive oil
1 Tbs. Fibersure to start, gradually increase to 1/4 cup
1/2 cup freshly grated Parmesan cheese

Pour basil, pine nuts, garlic, salt, and pepper In food processor or blender and pulse. until finely chopped. While food processor is still running, gradually add olive oil until pesto is a smooth and thick consistency. Transfer pesto to a salad bowl and stir in Parmesan cheese. Add more salt and pepper if desired for taste. Cover and Refrigerate.

Pestos are a great condiment to meat and fish dishes. Pestos are also served over pasta.

Sun-Dried Tomato Pesto
Level One

1 (8 1/2 ounce) jar sun-dried tomatoes packed in olive oil
1 cup fresh basil leaves, packed
2 cloves garlic
1/2 cup freshly grated Parmesan cheese
1 Tbs. Fibersure to start, gradually increase to 1/4 cup
1/2 tsp. salt
1/2 tsp. freshly ground black pepper

Pour sun-dried tomatoes, basil, Olive oil, garlic, salt, and pepper In food processor or blender and pulse. until tomatoes are finely chopped. Transfer pesto to a salad bowl and stir in Parmesan cheese. Add more salt and pepper if desired for taste. Cover and Refrigerate.

Spinach and Pine Nut Pesto
Level One

2 cups carefully washed baby spinach leaves, about 2 ounces
1/2 cup toasted pine nuts
1 to 2 tsp. grated lemon peal zest (from one lemon)
2 tsp. fresh lemon juice
1/3 cup extra virgin olive oil
1/3 cup freshly grated Parmesan cheese
1 Tbs. Fibersure
1/2 tsp salt
1/2 tsp. freshly ground black pepper

Pour spinach leaves, pine nuts, garlic, salt, and pepper, lemon zest and lemon juice In food processor or blender and pulse. until finely chopped. While food processor is still running, gradually add olive oil until pesto is a smooth and thick consistency. Transfer pesto to a salad bowl and stir in Parmesan cheese. Add more salt and pepper if desired for taste. Cover and Refrigerate.

Mushroom Pesto
Level One

1 ounce dried porcine mushrooms
8 ounce white button mushrooms, cut in quarters
1 1/2 cups fresh flat-leaf parsley leaves
1/2 cup toasted walnuts
2 garlic cloves
1/2 cup extra virgin olive oil
1 Tbs. Fibersure
1/2 cup Parmesan cheese
1/2 tsp. salt
1/2 tsp freshly grated black pepper

In a small saucepan, bring water to boil. Remove saucepan from heat and add the dried porcine mushrooms, making sure they are submerged in the water. Let stand for about 15 minutes to allow them to absorb the moisture. Drain mushrooms and discard the soaking liquid. (You may save the liquid for other pasta sauce dishes.)

In a food processor, combine the porcine mushrooms, the button mushrooms, and blend until mixture is finely chopped, toasted walnuts, and garlic. Pulse process. While the machine is running, pour in olive oil and continue to process. Transfer pesto to a salad bowl and stir in Parmesan cheese. Add more salt and pepper if desired for taste. Cover and Refrigerate.

Creamy Marinara Sauce
(for chicken, vegetables, and whole wheat pasta)
Level One

2 tsp extra virgin olive oil
1 cup marinara sauce (from above)
1/2 cup fat free ricotta cheese
freshly ground black pepper
3 Tbs. freshly grated Parmesan cheese
2 Tbs. thinly sliced fresh basil.

Pour marinara sauce in a heavy saucepan, bring to a simmer over medium heat, whisk in ricotta and water to thin the sauce to the desired consistency. Sauce may be used over a pasta dish or cooked chicken and grilled vegetables. At the table grate the Parmesan cheese over the sauce and top with chopped fresh basil leaves.

* Hickory Maple Barbecue Sauce

1 bottle Heinz 1 carb Ketchup
2-3 Tbs. Chili powder
½ tsp. Garlic powder
½ tsp. Onion powder
Liquid smoke
Sugar Free Maple Syrup to taste
1 Tbs. Fibersure to start, gradually increase to 1/4 cup
Franks Red Hot
Splenda

Barbecue Sauce
Level One

1 can tomato sauce (8 ounce)
2 Tbs. white vinegar
1 tsp. Worcestershire sauce
1 tsp. prepared mustard powder
2 tsp chopped parsley
¼ tsp. salt
1/8 tsp ground black pepper
1/8 tsp garlic powder

In a reseal able container, combine the tomato sauce, vinegar, Worcestershire sauce, mustard powder, parsley, salt, pepper, and garlic powder

Cocktail Sauce
Level One

1 can tomato sauce (8 ounce)
1 Tbs. lemon juice
1 tsp. Worcestershire sauce
1 tsp. prepared mustard powder
1 tsp chopped parsley
1/2 tsp. onion salt
1 tsp prepared horseradish
1 Tbs. Fibersure
1/8 tsp garlic powder

Teriyaki Sauce

½ cup light soy sauce
1/2 cup dry sherry
¼ dup sugar-free pancake syrup
¼ cup Thicken Thin: Not Starch
(Available at http://www.expertfoods.com/notStarch.php )
3 Tbs. red wine vinegar
4 cloves garlic, crushed
1 Tbs. Fibersure
2 tsp ground ginger
½ tsp. Franks Red Hot

In a food processor, combine soy sauce, sherry, syrup, Thicken Thin not Starch, vinegar, garlic, ginger, and hot-pepper sauce. Pulse until smooth.

Sugar Free Ketchup

1 can (8 ounce) tomato sauce
1 can tomato paste
2 Tbs. Splenda granular
2 tsp. tsp. onion powder
2 tsp. light soy sauce
1 Tbs. Fibersure
½ tsp. ground cloves
½ tsp ground allspice
1 ½ Tbs. malt vinegar

Sweet-Hot Mustard Sauce

Dijon Mustard
Yellow Mustard
Simple Faux Sugar Syrup
Horseradish
Fresh Mint

* Sloppy Joe Sauce

1 small can Hunts or Contadina Tomato Paste
1 small onion, diced
1 green pepper, diced to 1/4 inch (optional)
1 cup chunky salsa, medium hot
Splenda to taste
1 Tbs. Fibersure
2 Tbs. Extra Virgin Olive oil

1 pound Ground turkey fried in a skillet, For level One, serve with onion, lettuce and shredded cheddar cheese. For Level Two you can serve sloppy joe mixture on South Beach tortillas.

Measure olive oil into a skillet. Dice onion and peppers and saute in skillet for 2 minutes. Add tomato paste, salsa, Fibersure and Splenda to taste. Serve