Healthy Sauce and Marinade Recipes

PicoDeGalloPico de Gallo

Pico de Gallo is a classic Mexican tomato dip (or sauce) that adds a fresh, healthy, low-calorie boost of flavor to just about any Mexican meal.  Of course it is great with tortilla chips, but can also be used in a variety of ways!  It is traditionally made with five ingredients and adds chunky fresh flavor to tacos and more. 

Yields 6 Servings

INGREDIENTS:

1 cup finely chopped white onion (about 1 small onion)
1 medium jalapeño or serrano pepper, ribs and seeds removed, finely chopped (decrease or omit if sensitive to spice, or add another if you love heat)
¼ cup lime juice
¾ teaspoon fine sea salt, more to taste
1 ½ pounds ripe red tomatoes (about 8 small or 4 large), chopped
½ cup finely chopped fresh cilantro (about 1 bunch) or less if you are not a cilantro fan

DIRECTIONS:

In a medium serving bowl, combine the chopped onion, jalapeno, lime juice and salt. Let it marinate for about 5 minutes while you chop the tomatoes and cilantro.
Add the chopped tomatoes and cilantro to the bowl and stir to combine. Taste, and add more salt if the flavors don’t quite sing.
For the best flavor, let the mixture marinate for 15 minutes or several hours in the refrigerator. Serve as a dip, or with a slotted spoon or large serving fork to avoid transferring too much watery tomato juice with your pico. Pico de Gallo keeps well in the refrigerator, covered, for up to 4 days.

NUTRITION PER SERVING:

Calories: 59
Fat: 1.6 grams
Carbohydrate: 10.9 grams
Protein: 1.6 grams
Fiber: 2.1 grams
Sodium: 357 mg

SpicyOnionJamSpicy Onion Jam

Any type of onion will work for this chile-and-pomegranate-infused jam. Spread crostini with goat cheese and top with the spicy-sweet jam for a quick appetizer, tuck some into a steak taco or top a burger. If you're a fan of spicy foods, use the full amount of ancho chiles. 

Yields 8 Servings

INGREDIENTS:

2-4 dried ancho chiles, stemmed, seeded and broken into pieces 
1 cup pomegranate juice 
2 tablespoons extra-virgin olive oil
2 pounds onions, thinly sliced
1 tablespoon brown sugar 
1 tablespoon distilled white vinegar 
½ teaspoon salt 

DIRECTIONS:

Place chiles in a small dry saucepan over medium heat. Cook, stirring occasionally, until fragrant, about 2 minutes. Add pomegranate juice and bring to a boil; cover and remove from the heat. Let stand for 20 minutes. Transfer to a food processor or blender and puree until smooth.
Meanwhile, heat oil in a large skillet over medium-high heat. Reduce heat to medium-low, add onions and cook until very soft and lightly browned, about 30 minutes. Add sugar and vinegar and cook until the sugar dissolves, about 1 minute. Increase heat to medium;
add the chile puree and cook, stirring occasionally, until thickened, about 4 minutes. Stir in salt.
Make Ahead Tip: Cover and refrigerate for up to 1 week.

NUTRITION PER SERVING:

Calories: 111
Fat: 13.9 grams
Carbohydrate: 18.6 grams
Protein: 1.8 grams
Fiber: 2.9 grams
Sodium: 155 mg

ChimichurriSauceChimichurri Sauce

Chimichurri is an Argentinean sauce or condiment, similar to pesto, that is popular throughout South America. This basic version uses fresh parsley, oregano, garlic, oil and vinegar and a little bit of chili pepper, though the variations on this theme are endless. It is great on freshly grilled steak but you can use it on fish, chicken or even pasta as well.  

Yields 6 Servings

INGREDIENTS:

1 cup firmly packed fresh flat-leaf parsley, trimmed of thick stems
3-4 garlic cloves
2 Tbsps fresh oregano leaves (can sub 2 teaspoons dried oregano)
1/3 cup extra virgin olive oil
2 tablespoons red or white wine vinegar
1/2 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1/4 teaspoon red pepper flakes

DIRECTIONS:

Finely chop the parsley, fresh oregano, and garlic (or process in a food processor several pulses). Place in a small bowl.
Stir in the olive oil, vinegar, salt, pepper, and red pepper flakes. Adjust seasonings.
Serve immediately or refrigerate. If chilled, return to room temperature before serving. Can keep for a day or two.

NUTRITION PER SERVING:

Calories: 114
Fat: 12 grams
Carbohydrate: 1.6 grams
Protein: 0.5 grams
Fiber: 0.5 grams
Sodium: 200 mg