Sauces

  • Complexity: very easy
  • Origin: Indian

Mint Yogurt Dressing

Ingredients

150g natural yogurt | 1 squeeze lemon juice | 1 tsp olive oil | 1 sprinkle sea salt and freshly ground black pepper | 1 tbsp of freshly chopped mint

This deliciously simple dressing can then be used to bind cold new potatoes with lightly cooked and cooled peas or petits pois. Add a bit of watercress too to create a summery salad. Alternatively, use the minty mixture as a light dip for crunchy crudités, or add a cooling dollop to a plate of grilled fish or meat.

  • Complexity: very easy
  • Origin: Italian

Lean Pasta Sauce

Ingredients

Fry Light, for spraying | 1/2 red pepper, deseeded & chopped | 1/2 yellow pepper, deseeded & chopped | 2 carrots, chopped | 1 small onion, chopped | 2 sticks celery, chopped | 1 courgette, finely sliced | 511g/1 lb 2 oz creamed tomatoes or passata | 1 stock cube (chicken or vegetable) | 1 tbsp artificial sweetener | salt & ground black pepper (optional)

Creamy cheese sauce for char-grilled chicken breasts

Ingredients

113 g/4 oz soft low-fat cheese (8 Sins) | 142 g/5 oz very low fat natural fromage frais | salt and ground black pepper | 1 tablespoon chopped fresh herbs
  • Time: 10 minutes, plus grilling time
  • Complexity: easy
  • Origin: North America

Grilled red pepper sauce for char-grilled chicken breasts

Ingredients

3 red peppers | 142 g/5 oz very tow fat natural fromage frais | salt and freshly ground black pepper | a few basil leaves, shredded

Green onion and ginger dip

Ingredients

283 g/10 oz very low fat natural fromage frais | 4 spring onions, finely sliced | 1 green pepper, deseeded and finely diced | 1/4 cucumber, peeled and diced | 1 garlic clove (optional) | 1 x 2.5 cm/1 in piece fresh root ginger, peeled and finely chopped | 1 teaspoon curry powder | 1 level tablespoon tomato puree (1/2 Sin) | freshly ground sea salt | chopped fresh coriander or thinly sliced spring onions, to garnish

This dip is the perfect accompaniment to the Spicy Indonesian chicken kebabs. Like all the other dips featured here, it is very low in Sins and goes down well at parties.

Mushroom sauce

Ingredients

50 g (2 oz) closed cup mushrooms, sliced | 40 g (1 1/2 oz) butter | 1 teaspoon lemon juice | 25 g (1 oz) plain flour | 300 ml (1/2 pint) milk | salt and freshly ground black pepper

Mushroom ketchup

Ingredients

1 kg (2 lb) large open mushrooms, chopped | 50 g (2 oz) salt | 15 g (1/2 oz) ground allspice | 1 small piece of root ginger, roughly chopped | 2 mace blades | 1 shallot, finely chopped | 600 ml (1 pint) red wine vinegar

Mediterranean grilled vegetable sauce

Mediterranean-grilled-vegetable-sauce_cIngredients:
* Fry light, for spraying
* 113 g/4 oz baby carrots, halved
* 8 ripe tomatoes, halved and deseeded
* 4 garlic cloves, unpeeled
* 1 teaspoon chopped thyme
* 1 red pepper, deseeded and diced
* 1/2 teaspoon chopped rosemary
* salt and ground black pepper
* 1 orange pepper, deseeded
* 113 g/4 oz frozen pees and diced (4 Sins on Original)
* 2 courgettes, diced
* 2 tablespoons chopped parsley, to serve
* 1 aubergine, diced

Tomato and basil sauce

Tomato-and-basil-sauce_cIngredients:
* 1 large onion, finely chopped
* 2 garlic cloves, crushed
* 284 ml / 1/2 pint chicken stock made with Bovril
* 454 g/1 lb ripe tomatoes, skinned and chopped
* salt and freshly ground black pepper
* few fresh basil leaves, chopped
* 2 teaspoons balsamic vinegar (optional)

Cranberry Sauce

Cranberry-Sauce_cIngredients:
* 1 cup (200 g) sugar
* 1 cup (250 mL) water
* 4 cups (1 12-oz package) fresh or frozen cranberries
* Pecans, orange zest, raisins, currants, blueberries, cinnamon, nutmeg, allspice (optional)

Bechamel Sauce for Lasagne

bechamel-sauceIngredients:

600 ml (1 pint) milk
1 small carrot, sliced
1 onion, quartered and stuck with 4 cloves
6 peppercorns
1 bay leaf
50 g (2 oz) butter
50 g (2 oz) flour
salt and pepper

Ragu Bolognese Sauce (minced beef, chicken livers)

spaghetti-alla-BologneseIngredients:

2 tablespoons olive oil
50 g (2 oz) smoked streaky bacon, derinded and diced
1 onion, finely chopped
1 small carrot, diced
1 celery stick, diced
375 g (12 oz) finely minced beef
125 g (4 oz) chicken livers, finely chopped
4 tablespoons dry vermouth or white wine
300 ml (1/2 pint) beef stock
1  tablespoon tomato puree
grated nutmeg
2 tablespoons single cream
salt and pepper

Barbecue Sauce

Barbecue-Sauce_cIngredients:
* 50 g (2 oz) butter
* 1 large onion, chopped
* 2 tablespoons tomato puree
* 2 tablespoons wine vinegar
* 1 tablespoon lemon juice
* 2 tablespoons demerara sugar
* 2 teaspoons English mustard
* 2 tablespoons Worcestershire sauce
* 1 teaspoon clear honey
* pinch of mixed dried herbs
* 1 teaspoon chilli seasoning
* 150 ml (1/4 pint) water
* salt and pepper

Yogurt Marinade

Yogurt-Marinade_cIngredients:
* 450 ml (3/4 pint) natural yogurt
* 3 tablespoons olive oil
* 2 tablespoons fresh lime juice
* 1 small onion, grated
* 1 teaspoon ground cloves
* 1 teaspoon cumin seeds, crushed
* 1/4 teaspoon ground cardamom
* 2 garlic cloves, crushed
* 1 teaspoon ground cinnamon
* 1 teaspoon salt
* 1 teaspoon freshly ground white pepper

Piquant Tomato Relish

Piquant-Tomato-RelishIngredients:
* 1 kg (2 lb) tomatoes, skinned and chopped
* 1/2 cucumber, chopped
* 4 celery sticks, sliced
* 6-8 small gherkins, sliced

Dressing:
* 4 tablespoons vegetable oil
* 2 tablespoons malt vinegar
* 1 teaspoon salt
* 1/2 teaspoon mustard powder
* 1/2 teaspoon caster sugar
* a few shakes of Tabasco sauce (optional)

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