Healthy Cook

Saucy Bits

by Kate Sherwood, April 2013

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Master these three sauces—which evoke the cuisines of China (ginger-scallion), Thailand (peanut), and Spain (roasted red pepper)—and you will have added a score of new recipes to your repertoire. That's because each sauce can transform sautéed, grilled, or steamed seafood, chicken, tofu, or vegetables into a distinctive...and delicious...dish. Bon Voyage!

Ginger-Scallion Sauce

Total time: 15 minutes.


A little of this pungent sauce (think Asian pesto) goes a long way. Try it on chicken, seafood, or tofu, or mixed into brown rice or another whole grain. We spread some over sautéed tofu cubes on lettuce leaves topped with carrot and cucumber.

cup minced ginger
¼
scallions, white and pale-green parts only, minced
3
Tbs. canola oil
3
cup cilantro
1
Tbs. lime juice
1
cup mint, optional
¼
cup water
¼
tsp. kosher salt
½

Put the ginger and scallions in a heatproof bowl.

In a small pan, heat the oil until very hot. Pour over the ginger and scallions, then allow to cool.

Purée the ginger, scallions, oil, and all the other ingredients except the salt in a blender or food processor until smooth.

Season with up to ½ tsp. of salt.

Yield: ¾ cup (12 Tbs.)

PER SERVING (1 Tbs.)

  • Calories: 35
  • Total Fat: 3.5 g
  • Sat Fat: 0 g
  • Protein: 0 g
  • Carbohydrates: 1 g
  • Fiber: 0 g
  • Sodium: 80 mg

Peanut Sauce

Total time: 15 minutes.


This rich, flavorful sauce is typically served with grilled kebabs. We spooned some over grilled chicken on lettuce leaves topped with red cabbage and cucumber. You can use cashews instead of peanuts.

cup thinly sliced red onion
½
cloves garlic, sliced
2
Tbs. canola oil
1
Tbs. grated fresh ginger
1
tsp. chili powder or ground cumin
1
Tbs. reduced-sodium soy sauce
2
cup roasted unsalted peanuts
Tbs. brown sugar
1
cup water
¼

In a small pan over medium-low heat, sauté the onion and garlic in the oil until browned, about 5 minutes, then allow to cool.

Combine with the other ingredients in a blender or food processor and pulse until well combined into a sauce.

Yield: 1 cup (16 Tbs.)

PER SERVING (1 Tbs.)

  • Calories: 35
  • Total Fat: 2.5 g
  • Sat Fat: 0 g
  • Protein: 1 g
  • Carbohydrates: 2 g
  • Fiber: 0 g
  • Sodium: 75 mg

Roasted Red Pepper & Almond Sauce

Total Time: 20 minutes


This easy, versatile sauce is savory and slightly tart-sweet from the jarred roasted peppers. It's great with chicken, seafood, grains, or vegetables. We dabbed some on steamed shrimp with grilled onions and asparagus.

Tbs. tomato paste
2
cloves garlic
3
cup slivered almonds
¼
cloves garlic, minced
2
Tbs. extra-virgin olive oil
½
jarred roasted red peppers
2
tsp. kosher salt
½

In a small pan over medium-low heat, sauté the tomato paste, garlic, and almonds in the oil, stirring often, until the tomato paste starts to darken, about 3 minutes. Remove from the heat and allow to cool.

Purée the sautéed ingredients with the roasted red peppers in a blender or food processor until smooth.

Season with up to ½ tsp. of salt.

Yield: 1 cup (16 Tbs.)

PER SERVING (1 Tbs.)

  • Calories: 35
  • Total Fat: 3 g
  • Sat Fat: 0 g
  • Protein: 1 g
  • Carbohydrates: 2 g
  • Fiber: 1 g
  • Sodium: 75 mg

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Watch Kate prepare healthy and delicious dishes at youtube.com/cspitv or nutritionaction.org/healthycook.

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