Taco Seasoning Mix 2

1 tsp. paprika
1/2 tsp. salt

2 tsp. onion powder
1 tbsp. chili powder
1 tsp. ground cumin
1 tsp. garlic powder
1 tsp. ground oregano

 

Mix and store tightly covered in a cool dry place. Makes 3 tablespoons plus 1 teaspoon (equivalent to a 1 1/4 ounce package of commercial taco seasoning).

Taco Seasoning Mix 3

1 1/2 tsp. paprika
1/2 tsp. salt
1 tsp. onion powder
2 tsp. chili powder
1 1/2 tsp. cumin
3/4 tsp. garlic salt
Dash cayenne

Mix and store tightly covered in a cool dry place. Makes 2 tablespoons plus 1 1/4 teaspoons.

1/2 cup low-calorie Italian salad dressing

1/4 cup soy sauce

1/4 cup finely chopped onion

1 tsp. dry mustard

1/4 cup Worcestershire sauce

2 tablespoons soy sauce

1/8 teaspoon minced garlic

celery salt to taste

black pepper to taste

From www.southernfood.about.com.

1/4 cup vegetable oil

1/2 cup lemon juice

2 tablespoons minced onion

dash salt and pepper

1/4 teaspoon paprika

1 tablespoon chopped fresh parsley, or 1 teaspoon dried parsley

Mix all ingredients. Cover and refrigerate for 30 minutes before using. For grilled or broiled chicken, pour marinade over 2 to 3 pounds of chicken pieces; refrigerate for 4 hours or more. Do not re-use marinade.

From Skye at www.southernfood.about.com: I use this marinade on almost all meats and fish. Salmon is especially nice with this marinade.

2 tablespoons olive oil

1/2 small onion, finely minced

1 clove garlic, minced

2 tablespoons chopped fresh rosemary

1/4 cup fresh lemon juice

fresh course ground black pepper, to taste

grated zest of one lemon

Mix all the ingredients and use it immediately with meat or fish. Marinate in refrigerator in your choice of a zip-lock plastic bag or a plastic container with lid. Can also cook meat immediately without marinating. Use this as a basting as well.

Wicker’s Marinade & Baste (copy cat of original sauce recipe)

The original recipe is a secret recipe, of course, but here is a good copy cat version. This was sent to me by Rick Philhours, a cousin of Peck Wicker, who created this marinade and baste. This sauce is not on a nationwide market, but you can order it from http://www.wickersbbq.com. Be sure to visit the site and read the interesting history of this sauce on the “About Us” page.

3/4 cup cider vinegar

3/4 cup water

1 tsp black pepper

2 1/2 tsp salt

4 tablespoons chili powder

1 teaspoon dry mustard

1 teaspoon paprika

1/2 teaspoon cumin power

Mix all ingredients together and let stand for 24 hours before using. Always shake well before using, to distribute spices.

This is a very thin sauce, and therefore good for simmering chicken or beef in a skillet. (See “Simple Barbecued Chicken” recipe on this page: Phase 1 Chicken Recipes.)

If using this sauce for grilling, Rick says you can add 4 tablespoons (1/4 cup) of vegetable oil (use canola or olive oil) to mixture, as it seems to help stick to meat during grilling.

Note: I found a similar recipe on the Web using 1 1/4 cups cider vinegar, no water, and 4 teaspoons chili powder instead of 4 tablespoons. Otherwise, recipe ingredients are the same. However, it was suggested that the ingredients should be simmered for 5 to 10 minutes to dissolve the spices. Either way, be sure to shake well before using to distribute the spices, which settle to the bottom.

3/4 cup sour cream

1 tablespoon finely minced green onion, tops only

1/2 cup grated cucumber

1 teaspoon salt

1 tablespoon fresh lemon juice

dash ground cayenne pepper

Combine all ingredients; chill. Serve with cooked fish or salmon patties.

Makes about 1 cup.

From The New American Diet cookbook.

2 cups powdered nonfat milk

3/4 cup cornstarch

1/4 cup (or less) instant chicken bouillon

2 tablespoons dried onion flakes

1 teaspoon basil leaves

1 teaspoon thyme leaves

1/2 teaspoon pepper

Combine all ingredients, mixing well. Store in an airtight container until ready to use.

To substitute for one can of condensed soup:

Combine 1/3 cup of dry mix with 1 1/4 cups of cold water in a saucepan. Cook and stir until thickened. Add to casserole as you would the canned product.

Makes equivalent of 9 cans of soup.

Lemon Caper Sauce for Fish or Chicken

Four servings. From www.recipezaar.com. A simple sauce to compliment fish, seafood and chicken.

1/2 cup chicken broth or chicken-flavored broth

2 cloves garlic, sliced

2 tablespoons lemon juice

2 tablespoons capers

2 tablespoons trans fat free margarine (I use Brummel & Brown)

2 tablespoons fresh, chopped parsley

Put broth and garlic in skillet and bring to a boil, reduce heat and simmer 1 to 2 minutes till garlic is tender. Stir in lemon juice and capers. Remove from heat and add B&B. Stir till melted, add parsley, and serve over fish or chicken.

Dill Sauce

2 tablespoons mayonnaise

1 cup plain low fat or nonfat yogurt

3/4 teaspoon tarragon leaves

1 1/2 teaspoons dill weed

Put mayonnaise and yogurt in a mixing bowl. Mix thoroughly with a wire whisk. Add the other ingredients and mix well. Pour into a container with a tight-fitting lid and refrigerate a few hours before serving. Makes about 1 cup.

Low Fat Gravy

A small amount of flour is okay for thickening. I don’t know if this recipe would work with whole wheat flour or some other thickener, as I’ve not tried it.

1/4 cup flour

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 cup water

1 (12-ounce) can evaporated skim milk

1 (10.5-oz) can nonfat chicken broth

Combine flour, salt, and pepper in saucepan. Gradually add water, milk, and broth, stirring with a wire whisk. Simmer three minutes.

Serve with chicken, turkey, or veggie burgers.

Brown Gravy

Makes about 2 cups. This traditional-tasting gravy is low in fat and delicious on meat or vegetables (or veggie burgers). Recipe from Healthy Eating for Life for Women by Kris Kieswer.

2 cups water or vegetable broth

1 tablespoon cashews

1 tablespoon onion powder

1/2 teaspoon garlic granules or powder

2 tablespoons cornstarch

3 tablespoons reduced-sodium soy sauce

Pour water or broth into a blender. Add cashews, onion powder, garlic granules, cornstarch, and soy sauce. Blend until completely smooth, 2 to 3 minutes.

Transfer to a saucepan and cook over medium heat, stirring constantly, until thickened.