Sauces

matthewtwomey163

Hi.
I am just wondering has anyone any ideas on healthy sauces for stir frys, pasta etc.
Its all great eating all these lovely veg and then putting a packet of processed mushroom sauce on top of it.
Any help would be greatly appreicated.

rlmassman84

I like to make a spicy orange sauce (similar to what you get on takeaway Chinese food). It is a few tablespoons of hoisin sauce, 1/2 cup orange juice, and red pepper flakes. Then you let it thicken over low heat until it is as thick or thin as you want it. I love it over stir fried chicken, bell peppers, onions and carrots.

matthewtwomey163

I made a mushroom sauce last night with balsamic vinegar and it was terrible.

Anyone any suggestions on making healthy sauces.

dklibert

Try sauteed mushroom, onion and thyme in a little canola oil. When brown add chicken broth with a little flour or cornstarch. Simmer until thick.

Here is a stir-fry you can use veggies you like.

Spicy Vegetable Delight
Makes 4 servings

Ingredients

1/2 cup low-sodium chicken broth
1/4 cup hoisin sauce
1 Tbsp reduced-sodium soy sauce
1 Tbsp garlic chili sauce
2 tsp cornstarch
1 Tbsp sesame oil
1 onion, quartered and thickly sliced
2 baby bok choy, thickly sliced
1 (8 oz) carton white mushrooms, thickly sliced
1 orange or red bell pepper, seeded and cut into 1” pieces
1 (8 oz) can sliced water chestnuts, drained
1 (15 oz) can baby corn, drained
3 scallions, sliced on the diagonal
2 cups cooked white or brown rice (optional)

Directions

Combine the broth, hoisin sauce, soy sauce, and cornstarch in a small bowl; set aside.

Heat a nonstick wok or a large, deep skillet over medium-high heat. Swirl in the oil, then add the onion. Stir-fry 1 minute. Add bok choy, mushrooms, bell pepper, water chestnuts and baby corn. Stir-fry until crisp-tender, about 4 minutes. Add the broth mixture and cook, stirring constantly, until the mixture boils and thickens, about 2 minutes. Remove from the heat and garnish with scallions. Serve over rice.

dklibert

For pasta: Saute a little garlic or onion in olive oil, add a can of diced or crushed tomatoes. Simmer a while and add torn basil.

jameses

Arrabiata Sauce

2 Garlic Cloves
1 Medium Chilli (Add more if you like)
Can of chopped tomato's or Passata
1/2 Teaspoon of Lemon Juice
1 Small onion
Cracked Black Pepper & Salt to taste.

Mix together and blend for a smooth sauce or leave for a chunky sauce.

I will add a few more later, but gotta run now.

DJ

jameses

Jerk Sauce

125ml White Wine Vinegar
125ml Soy Sauce
Inch of Fresh Ginger or more depending on taste
3 Fresh Chillies (More or less depending on your heat level)
3 Garlic Cloves
1 Tablespoon of Allspice
3 Large a onions or 6 medium
Thyme Leaves (Leaves only) I would use a whole handful if not more

Blend Together then pour over chicken , pork, pasta etc. This is vibrant and so fresh

Acg67

Alfredo

Parm
Butter
lil pasta water
hot pasta

Toss together till a creamy sauce forms

Kikilarue59

On the Stir Fry.
Saute the veggies,

then in a separate bowl.
Mix up Hot water, 1/2- About
Low Sodium Soy Sauce. 2-3 TBLS.
Whisk in low sodium Chicken or Beef Boullion ( 1 Cube) . or Broth. 2-3 TBLS/
Lastly, whisk in Corn Starch about 2 TBLS..
Shoud be really watery/ if you want it more spicy keep adding Soy Sauce.
Then,

Pour this all over the Stir fry veggies in the Pan,
And keep the flame on to tighten up the sauce, turning the veggies,
the watery sauce will turn into a savory gravy and coat the veggies.
Done.
You will get a savory sauce out of this.

Npettersen

My healthier go to sauces are ;

Mix a little LOW sodium soy sauce with honey & drizzle over my stir fry veggies.

Half a cup heated of fire roasted tomatoes, topped with a little asiago , a little packs a lot of taste, the half cup tomato only has 30 calories but I make up for it by serving it over brown rice pasta.

Simmer veggies in a pan and add some curry paste...... Freaking awesome!!!

Just thought you might like some ideas that are not recipe specific, good luck!

Kikilarue59

Another Idea:

Stir Fry your Veggies, With about 1 Tbls of Canola oil, then switch to stir frying with Water.

I do, Onions, Peppers, Carrots, tomatoes, sometimes green beans, or Kale.

Then, after they are done,

In a separate bowl, Mix up 3 Egg Whites, 1 Full egg ( with Yolk) and a couple of tablespoons of Milk.

Pour the whole thing over the Veggie concoction.
Cover for a minute, then start stirring it and cooking the eggs more.
When you feel like it is done enough.
Put it onto a plate, add your cheese then ( if you want it)
Finish it off with Sirachi Sauce or other Hot sauce.

I eat this with Chop sticks.
It is volume Eating where you get your veggies and Protein in.
I make this at least twice a week.
Enjoy.

acpgee

Pesto is my favourite sauce for pasta
http://www.food.com/recipe/pesto-marcella-hazan-448339

For stir fries the sauce combination for ma po tofu is fermented black beans, soy sauce, chillli paste
http://chinesefood.about.com/od/tof1/r/mapotofu.htm

crevices

i use walden farms products, i probably shouldn't advocate for them but if you don't care about "*chemicals*" then :drinker:

matthewtwomey163

Thank you all so much for the great ideas. I have loads to go by here.
They all seem easy and quick to do.
Thanks again