Best Peanut Sauce

Makes 1 cup.

Note: This sauce is delicious with sushi-style summer rolls. You can use it for chicken or pork satay, as well. From

• 1/2 c. crunchy peanut butter

• 2 tbsp. soy sauce

• 1 tsp. sugar

• 2 drops hot pepper sauce

• 1 garlic clove, minced

• 1/2 c. water


In a small bowl, stir together peanut butter, soy sauce, sugar, hot pepper sauce and garlic until well mixed. Gradually stir in water until texture is smooth and creamy.

Nutrition information per 2 tablespoons:

Calories 100 Fat 8 g Sodium 290 mg

Carbohydrates 4 g Saturated fat 2 g Total sugars 2 g

Protein 4 g Cholesterol 0 mg Dietary fiber 1 g

Exchanges per serving: ½ high-fat protein, 1 fat.



Spicy Mango Barbecue Sauce

Makes about 2 cups.

Note: This sauce made according to the directions would be a tasty go-to with any roasted meat and even fish. But, here’s a cheat: Purée the mango to a chunky consistency and combine with your favorite bottled barbecue sauce, and it’s yummy and easier yet. Adapted from Pierre Franey.

• 1 medium mango, peeled and sliced

• 2 tbsp. olive oil

• 1/2 c. finely chopped onion

• 1 tbsp. chopped garlic

• 1 c. ketchup

• 1 tbsp. Dijon-style mustard

• 2 tbsp. corn syrup

• 1 tsp. Worcestershire sauce

• 1 tsp. Tabasco sauce, or to taste

• 1 1/2 tsp. lemon juice

• Salt and freshly ground black pepper to taste


Place mango in the bowl of a food processor and purée to a coarse texture.

In a saucepan, combine the olive oil, onion and garlic. Sauté briefly over medium-high heat or until wilted. Add ketchup, mustard, corn syrup, sauces, lemon juice, salt and pepper, and mango puree. Stir and bring to a simmer. Cook for 5 minutes. Remove and let cool.

Nutrition information per 2 tablespoons:

Calories 55 Fat 2 g Sodium 170 mg

Carbohydrates 10 g Saturated fat 0 g Total sugars 7 g

Protein 0 g Cholesterol 0 mg Dietary fiber 0 g

Exchanges per serving: ½ carb, ½ fat.



Red Wine Sauce

Makes about 1 1/4 cups.

Note: Is there anything better with beef than a classic red wine sauce? This is beautiful with fine steak and also leftover beef short ribs. Be forewarned, even with a half-cup of wine, this sauce is very thick. If you want it runny, use a full cup of wine. If frying a steak, prepare the sauce in the same pan in which the steak was fried so the brown bits can be deglazed to become part of the sauce. Adapted from “Simply Delicious,” by Paul Bocuse.

• 3 shallots

• 1 medium onion

• 1 oil-packed anchovy fillet

• 3 1/2 tbsp. salted butter

• 1/2 c. Burgundy wine

• Kosher salt and freshly ground black pepper


Mince shallots, onion and anchovy in a food processor or by hand. Combine them in a medium bowl.

Heat butter in a skillet until melted. Add shallot mixture to the skillet. Cook over medium heat for about 6 minutes, until softened. Stir in wine. Once it starts to bubble at the edges, let it cook for about 2 minutes to form a slightly thickened sauce. Add salt and pepper to taste.

Nutrition information per 2 tablespoons:

Calories 50 Fat 4 g Sodium 50 mg

Carbohydrates 3 g Saturated fat 3 g Total sugars 1 g

Protein 0 g Cholesterol 10 mg Dietary fiber 0 g

Exchanges per serving: 1 fat.