Diabetes Forecast December 2005

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FOR TYPE 1/TYPE 2

Healthy Eating

Get Saucy!
Healthy Alternatives To High-Fat Toppings
By Robyn Webb, MS, LN

Recipe of the Month: Broiled Tuna with Roasted Pepper and Oregano Suace
Product of the Month: O Olive Oil Wine & Champagne Vinegars

WHETHER SERVED ON the side or drizzled on top, sauces really can "make" any dish, from entrees to desserts. They can spruce up something plain and turn it into something special. Just think how many times "please pass the gravy" is uttered at holiday dinner tables!

But for the cook in search of healthy recipes, traditional sauces pose certain challenges. Fortunately, by relying on healthful staples such as tomatoes, herbs, fat-free milk, yogurt, and even beans, you can whip up a splendid array of tastes and textures with a lot less fat. For example …

Alfredo sauce. Substitute 1 percent milk or evaporated fat-free milk for the cream found in traditional recipes. Replace some or all of the egg yolks with egg substitutes. Use finely grated reduced-fat cheese.

Gravy. De-fat the pan drippings by using cornstarch or arrowroot to thicken instead of the traditional flour and butter roux. Use 1 percent or fat-free milk in place of the cream.

Pesto. Replace half of the oil with reduced-fat, low-sodium chicken broth. Reduce the cheese by half. Add another herb such as parsley or even spinach along with the basil.

Hollandaise and Bearnaise sauces are often difficult to convert to low-fat versions. You are better off skipping these choices altogether and trying something new and different. Here are some wonderful options:

Sofrito. This is a simple sauce that's popular in Spanish-speaking countries, and it is so easy to make. Just sauté ½ cup finely chopped onions; ¼ cup finely chopped peppers; ¼ cup seeded tomatoes; 2 garlic cloves, finely minced; ¼ cup minced cilantro; and 2 Tbsp. minced parsley in 2 tsp. olive oil until the vegetables are tender, about 6 minutes. Serve over rice, beans, or potatoes. It makes a high-flavor substitute for butter and sour cream.

Zippy Bean Sauce. Bean sauces are wonderful served over firm-textured fish or grilled vegetables. Begin by sautéing ½ cup diced yellow onion, ½ cup diced red peppers, and 2 garlic cloves in 2 tsp. of olive oil. Add about 2 cups of cooked canned beans (white beans are nice) and 14 oz. of no-salt-added stewed tomatoes. Season with dried oregano, cumin, and ground black pepper. Cook for about 15 minutes, mashing the beans if desired.

Classic Curry Sauce. For intense flavor without the fat, try a curry sauce. Sauté ½ cup diced yellow onion; 2 garlic cloves, minced; and 2 tsp. minced fresh ginger in 1 tsp. olive oil for 3 minutes. Stir in 1 cup diced tomatoes, 2 tsp. curry powder, ½ tsp. cumin, and salt and pepper to taste. Add in ½ cup diced white potatoes, ½ cup diced carrots, and enough water or low-fat, low-sodium chicken broth to cover. Simmer for 20 minutes. Add ½ cup cooked chickpeas during the last 10 minutes of cooking. Season with 1 Tbsp. minced parsley. Mash the potatoes against the side of the pan for a thick sauce.

Fruit glaze. Fruit sauces can top entrees as well as desserts. Puree chopped pineapple or peaches with a little unsweetened fruit juice in a blender. Pour into a saucepan and add ¼ cup low-sodium, low-fat chicken broth per cup of fruit. Add 1 tsp. cornstarch mixed with 1 Tbsp. of water and cook over low heat until thick. Add crushed red pepper flakes for a kick of flavor. Brush over broiled meats, poultry, and seafood.

Tropical fruit sauce. Combine chunks of fresh papaya, mango, banana, and pineapple with fresh lime juice, honey, and water. Cook over low heat until soft, yet still lumpy. Chill. Put layers of plain or vanilla low-fat yogurt between layers of fruit for a festive fruit parfait, or serve over slices of homemade low-fat quick breads.

Cooking sauces don't have to take a lot of time to prepare, and they can really liven up the flavor of most any food. So go ahead, get saucy!

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The latest cookbook by Robyn Webb, MS, LN, Italian Diabetic Meals In 30 Minutes—Or Less!, is published by the American Diabetes Association. This, as well as other books by Robyn, can be ordered from the Association's online bookstore at http://store.diabetes.org or by calling 1-800-232-6733.