3 quick-cook sauces: versatile, lowfat sauces that are perfect for meat, pasta, veggies and fish - Lowfat & Easy

Shape, June, 2002 by Robin Vitetta-Miller

When professional chefs make their sauces, they start hours in advance so the ingredients can "marry" to form a complex blend of flavors. Yet, in our multitasking, need-in-an-instant life-and kitchen-styles, this method is hardly realistic.

The antidote? These three incredibly rich-tasting sauces you can make in 15 minutes or less. We based all the sauces on intensely flavored ingredients -- ones that are bold and delicious on their own and, thus, don't need to "marry" other ingredients (i.e., cook for a long time): peanut butter, hot sauce, sesame oil, soy sauce, cilantro, sun-dried tomatoes and balsamic vinegar. And with each sauce recipe, we've included a protein (chicken or scallops) or grain (pasta or rice) to turn it into a meal.

But don't feel limited by our saucy recipes here. Double the recipe ingredient amounts so you can keep some extra sauce on hand (all will last up to five days, refrigerated in sealed containers; up to three months, frozen in resealable plastic bags or plastic containers). With some of the sauce stored, you can then use the extra to prepare the additional meals suggested in the "recipe notes" below. (And if you can only cope with opening a jar, see "The Best Ready-to-Eat Sauces" for our picks of the tastiest lowfat store-bought sauces.)

Sun-Dried Tomato Sauce (With Bay Scallops Over Whole-Wheat Pasta)

Serves 4

Prep time: 5 mm.

Cook time: 10 mm.

Recipe note You can substitute two 6.5-ounce cans baby clams (drained) for the scallops if desired.

1    cup sun-dried tomatoes (not packed in liquid)
2    cups reduced-sodium, nonfat vegetable broth or water
2    garlic cloves
1    tablespoon balsamic vinegar
1    pound bay scallops (or sea scallops, quartered)
1/4  cup chopped fresh basil Salt and ground black pepper
12   ounces uncooked whole-wheat spiral pasta
8    teaspoons grated Parmesan cheese

In a blender, combine sun-dried tomatoes, broth, garlic and vinegar. Puree until smooth. Transfer mixture to a medium saucepan and set over medium heat. Cover and simmer 5 minutes. Add scallops, cover and simmer 5 minutes, until scallops are tender. Remove from heat and stir in basil. Season to taste with salt and pepper.

Meanwhile, cook pasta according to package directions. Drain and divide equally among four bowls. Spoon sauce over pasta. Top with grated Parmesan (2 teaspoons per serving).

Nutrition Score per serving (3 ounces pasta, 1 cup sauce, 2 teaspoons Parmesan): 449 calories, 7% fat (3.5 g; 1 g saturated), 62% carbs (70 g), 31% protein (35 g), 9 g fiber.

Shallot-Soy Sauce (With Chicken and Vegetables)

Serves 4

Prep time: 5 mm.

Cook time: 10 mm.

Recipe note Asian-inspired Shallot-Soy Sauce is delicious on chicken, fish and vegetables. Serve with a side of whole-wheat couscous or soba noodles.

2      teaspoons dark sesame oil
4      4-ounce skinless, boneless chicken breast halves
4      shallots, chopped
1 1/2  cups reduced-sodium, nonfat chicken broth
2      tablespoons reduced-sodium soy sauce
2      cups fresh broccoli florets
1/4    cup chopped fresh cilantro

Heat oil in a large skillet over medium-high heat. Add chicken. Saute 2-3 minutes per side, until golden. Using tongs, remove chicken from pan; set aside.

Add shallots to the same pan over medium-high heat; saute 2 minutes. Add broth and soy sauce and bring to a boil. Return chicken to pan, reduce heat to medium-low and simmer 5 minutes, until chicken is cooked through.

Meanwhile, steam or microwave broccoli until crisp-tender, about 5 minutes.

Using tongs, remove chicken from pan and transfer to individual plates. Remove sauce from heat and stir in cilantro. Ladle sauce over chicken and serve with broccoli on the side.

Nutrition Score per serving (3 ounces chicken, 1/4 cup sauce, 1/2 cup broccoli): 197 calories, 26% fat (5.7 g; 1 g saturated), 12% carbs (6 g), 62% protein (30.5 g), 3 g fiber.

Spicy Peanut Sauce

(With Vegetables and Brown Rice)

Serves 4

Prep time: 5 min.

Cook time: 10 min.

Recipe note Spicy Peanut Sauce is excellent with vegetables, but also try it with Asian noodles or chicken strips (i.e., chicken satay).

1 cup reduced-sodium, nonfat chicken or vegetable broth
2 tablespoons reduced-fat peanut butter
1 tablespoon hoisin sauce
1 teaspoon habanero or other hot sauce
1 cup uncooked instant brown rice
8 cups mixed vegetables (such as broccoli florets, sliced
  zucchini, baby carrots, snap peas and cauliflower florets)
  or 116-ounce bag of Birds Eye frozen mixed vegetables, thawed

In a small saucepan, whisk together broth, peanut butter, hoisin sauce and hot sauce. Set pan over medium-low heat and simmer 10 minutes, stirring frequently with a wire whisk.

Meanwhile cook rice according to package directions.

Steam vegetables over simmering water (or in the microwave) until crisp-tender, about 5 minutes.

Spoon rice onto four plates and top with steamed vegetables. Spoon Spicy Peanut Sauce over top.

Nutrition Score per serving (1 1/2 cups vegetables, 1/2 cup rice, 1/4 cup sauce): 210 calories, 18% fat (4.2 g; <1 g saturated), 64% carbs (33.6 g), 18% protein (9.5 g), 8 g fiber.