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low carb and reduced fat sauces

I tend to like well prepared food, served simply. Or in other words, plain. I'd like to explore some sauces that would work well for us. I must eat low carb and Mr. Sueatmo must eat reduced fat. The only thing I've been able to come up with is a little melted butter mixed with hot sauce, like a chipolte flavored hot sauce. I can't use a lot of butter, so often what I attempt to pour over our food is pretty skimpy.

Any ideas for a nice sauce to spoon over a piece of grilled meat or fish? Or to make steamed broccoli something special? I think I've tried lemon juice and butter which is only OK, probably because I don't use enough butter for the flavors to sparkle. At any rate, if any one has any tips or tricks, I'd like to hear them.

Thanks in advance.

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  1. Hi Sueatmo!

    If you're not doing low-salt, you mix want to try a little olive oil (couple of tablespoons), good soy sauce (4 tablespoons), a dash of cayenne, some black pepper, Olive Oil, the juice of a half a lime (or a whole lime if it's tiny or not juicy) and some crushed garlic (if you like garlic)....you can sub in a teaspoon of sesame oil for a bit of the olive oil, or spoonful of teriyaki sauce for the soy.

    When I'm lazy or busy, I really like Goya Mojo Chipotle on meat, esp beef or pork. The ingredients aren't too bad carb or fat wise, and you can "cut" it with water or diluted lime juice.
    http://www.shoprite.com/pd/Goya/Marin...

    Edited to add: I like my broccoli pretty nekkid, but I have been known to shave parmesan over it.

    1 Reply
    1. I use a lot of pan drippings/fond with homemade stock added, reduce a little to concentrate flavors and frequently thickened by pureeing a small amount of whatever lower carb veg I've cooked that meal with it (my immersion blender is probably the most used kitchen gadget I own.)

      I use a lot of homemade stock- it's a lot of bang for your buck in both the flavor department and cost. You could defat the stock first. I replace the water/ liquid in a recipe or preparation whenever I can. Broccoli steamed with stock, lemon zest sprinkled on top, etc.

      1. - chimichurri
        - lemony yogurt-tahini sauce
        - romesco
        - roasted garlic puree stirred into low fat Greek yogurt & seasoned with herbs & spices

        weezieduzzit is right about stock- a really flavorful one makes a great base. if you want to add a nice savory punch to sauces you can also blend in a little sun-dried tomato, porcini powder (or rehydrated wild mushroom) or anchovy paste.

        1 Reply
        1. re: goodhealthgourmet

          Ooh, that reminds me of a sauce I thought I'd invented from pantry supplies that turns out to be traditional Italian. I used it over pasta then, but would put it on spaghetti squash or maybe roasted veggies now. It was olive oil, sauteed garlic and anchovies or anchovy paste with chopped flat leaf parsley and bread crumbs, which would work fine with toasted low carb bread.... pungent and rustic, so good. I like all of your suggestions.

        2. #1 -- Pesto

          #2 -- mash in mortar and pestle:
          fresh basil
          garlic
          salt
          add as much/little as you like of
          oil
          acid (vinegars, citrus juice)

          #3 -- mix together
          fish sauce & water (equal amounts)
          lime juice
          minced garlic
          bit of sugar
          spicy (cayenne, red pepper flakes, or similar)
          some oil

          1. Thanks for these ideas. I want to try them all.

            1. The lemon and butter is not sufficient by itself. You need to cook some flour in the butter to make a roux, then add the fresh lemon juice and (optionally) white wine. It doesn't need much flour — you just want the sauce slightly thicker so it will stick to the fish. Then add capers. I also add a little mild paprika.

              1. Penzey's has some very tasty spice mixes. You could try some or just look at ingreds to make your own.

                1. I like simple pan sauces.....I like to saute a tiny bit of minced shallot or onion in some cooking spray maybe with a bit of stock then add garlic & spices. Deglaze with more stock and/or wine, spritz of lemon or orange or lime maybe (depending on your dish) or even a smidge of tomato paste. Stir & allow to thicken. To finish add a small slice of butter - makes the sauce silky and gives just a bit of that butter flavor.

                  Also if you add a small amount of bottled stir fry sauce to the broth mix you'll get the flavor of the sauce with only using a little. So that's an option too....

                  1. Tzatziki! I love it on baked potatoes, with chicken, fish, pork and of course lamb.

                    I have made it successfully with Fage 0 (fat free) plain yogurt but its best with a lower or full fat yogurt.

                    If you like yogurt based sauces you can use Tzatziki as a frame work and try leaving out the cukes and making it with mint, basil, chipotle peppers, etc.

                    3 Replies
                    1. re: foodieX2

                      I like the Fage yogurt in all sorts of ways...it can take a myriad of mix ins to be used in many different dishes...

                      1. re: foodieX2

                        will you post your tzatziki with the Fage recipe? Have tried several versions, but none with yogurt. TIA.

                        1. re: pine time

                          Its pretty easy and I measure everything by eye so this just an idea. Play around with it until you get the flavors you like.

                          While you can use it right away I find the flavors improve if I make it and stick it in the fridge before starting my meal.

                          2 cups greek yogurt
                          1 smallish "english" cucumber, diced (or regular cuke just deseed it first)
                          juice of half lemon (about 2 TBS)
                          minced garlic to taste (I use 1 large or 2 small cloves)
                          fresh dill, finely chopped to taste, aprox 2 TBS
                          S&P
                          hot sauce (optional)

                          Mix all ingredients, except the S&P, in a non reactive bowl. Season with S&P and hot sauce, taste and adjust seasoning as necessary.

                          I also like to replace dill with fresh mint and add minced sweet onion for a different take.

                          Making with fresh basil is particularly good on a burger.

                      2. I was just referring to these suggestions and decided to add a simple sauce I've made a couple of times, and intend to make tonight.

                        juice of 1/2 lime
                        a couple of good squeezes of Hellmann's/Best Foods reduced fat mayo
                        a couple or three drops of Cholula hot sauce

                        or

                        1 or 2 t. butter, melted
                        juice of 1/2 lime
                        a couple of good squeezes of Hellmann's/Best Foods reduced fat mayo
                        1 drop of Cholula hot sauce

                        Mix either of these together. Use on seafood, plain chicken sausages or asparagus.

                        I love the other recs in this thread.

                        8 Replies
                        1. re: sueatmo

                          I do something similar (frequently.)

                          Mayo with chipotles in adobo sauce that have been blended until smooth (I keep a container of the blended puree in the freezer,) and lime to taste. It has a deeper more well rounded flavor than a hot sauce. I agree that it's great on seafood.

                          1. re: sueatmo

                            A great topping for fish that I've used on filets and scallops with great success in the past: http://allrecipes.com/recipe/heavenly...

                            Really good with fish or scallops served over a bed of very lightly sauteed baby spinach or arugula.

                            1. re: mcf

                              That's a really good one, mcf. I've won over several non low-carb people with that one.

                              1. re: weezieduzzit

                                I first read it on the usenet low carb group over a decade ago... and yeah, you don't have to be low carb to love it. :-)

                                Have you ever tried it on dry sea scallops? So pretty and good.

                                1. re: mcf

                                  Good scallops are not easy to come by in my area, unfortunately, so we haven't had them in ages.

                                  Its good on tomatoes and put under the broiler, too!

                                  1. re: weezieduzzit

                                    I always broil it, but haven't tried it on tomatoes, sounds good. Costco here in NY carries really good dry sea scallops. Can't say if they have them everywhere.

                              2. re: mcf

                                I made habernero jam from the overabundance of peppers I grew last year. I've melted a few spoons of the jam & poured over fish--quite good, especially w/ a squeeze of our (home-grown) Meyer lemon.

                                1. re: mcf

                                  This is a great recipe! Thanks.

                              3. It might be worth investing in some dried mushrooms if you don't already have them - you soak them in hot water to use the mushrooms themselves but the soaking liquid makes the most delicious, savoury sauce if you just cook it down a little in a pan with some herbs and garlic, salt and pepper. Add a tsp of cornflour mixed with cold water if you want to thicken any very loose sauces without adding any fat (just don't overheat the sauce or it will thin back out again).

                                It's also quite nice to stir a tbsp or two of low-fat cream cheese into pan juices or a sauce - it thickens the sauce and gives it that dairy creaminess, but doesn't separate like yoghurt can.

                                1 Reply
                                1. re: Elster

                                  I was thinking of mushrooms recently regarding sauces. Good idea!