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.
Taco Seasoning Mix 4
From gluten.net. Makes about 1/2 cup. Use 2 tablespoons mix (more or
less to taste) in recipes that call for one package of taco seasoning.
1/4 cup chili powder
2 tablespoons ground cumin
2 teaspoons onion powder
2 teaspoons garlic powder
2 teaspoons ground oregano
2 teaspoons salt
Mix all ingredients and store in an airtight container.
Taco Seasoning Mix 5
From Linda Larson. Make your
own taco seasoning mix to control the ingredients for better nutrition.
1/4 cup instant minced onion
2 tablespoons chili powder
2 teaspoons paprika
2 teaspoons crushed dried red pepper flakes
1 1/2 teaspoons dried oregano
1/2 teaspoon dried marjoram
1 tablespoons salt
1/4 teaspoon pepper
2 tablespoons cornstarch
1 tablespoon instant minced garlic
1 teaspoon ground cumin
Combine all ingredients in a small bowl and blend thoroughly with wire
whisk. Spoon mixture into a tightly closed container and label as “Taco
Seasoning Mix.” Store in a cool, dry place. Use within 6 months.
Makes equivalent of 6 packages (about 2 tablespoons each) of mix. Two
tablespoons equals a 1.25-oz. package of purchased taco seasoning mix.
To make Taco Filling:
Brown 1 lb. lean ground beef in large skillet over medium heat; drain
grease. Add 1/2 cup water and 2 Tbsp. of Linda Larson's Taco Seasoning
Mix. Reduce heat, cover pan, and simmer 10 minutes, stirring
occasionally. Makes enough filling for 8 to 10 tacos.
Chicken
Marinade #1
All phases.
1/2 cup
Italian salad dressing (preferably with no added sugars)
1/4 cup soy sauce
1/4 cup finely chopped
onion
1 tsp. dry mustard
Chicken
Marinade #2 (all phases)
All phases.
1/4 cup Worcestershire
sauce
2 tablespoons soy sauce
1/8 teaspoon minced
garlic
celery salt to taste
black pepper to taste
Chicken
Marinade #3 (all phases)
All phases.
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.
Skye's
Lemon Pepper Marinade
All phases. 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)
All phases. 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.
Cajun Seasoning
All phases.
1/2 cup paprika
2 tbsp. cayenne pepper
1 1/2 tbsp. garlic powder
1/2 tsp. black Pepper
1/2 tsp. salt
1 tsp. oregano
1 tsp. tarragon
1 tsp. ground thyme
Mix well. Store in an airtight jar with a lid.
Sizzlin' Steak Rub
A “copy-cat” recipe from
http://www.slashfood.com/2006/05/30/sizzlin-steak-rub/
This mix is almost identical to Brazos Legends Sizzlin’ Steak Rub. Also
good on other meats as well as veggies.
2 tbsp salt
2 tsp ground black pepper
1 1/2 tsp garlic powder
1 1/2 tsp ground coriander
1 tsp ground cumin
1 tsp onion powder
1 tsp paprika
Mix all ingredients together until well combined. Rub on meats prior to
grilling or sprinkle on vegetables. Makes about 1/4 cup. Multiply four
times to make one cup.
Low Fat Gravy
Phase 3. A
small amount of flour is okay occasionally for thickening.
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
Phase 3.
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.
Homemade “Cream” Soup Mix
All
phases. 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.
Easy Velveeta Cheese Sauce
All phases.
1/2 lb Velveeta cheese (8 oz.)
1/4 cup milk
1 tablespoon butter
Heat cheese, milk, and butter in saucepan. Serve over veggies.
Cheddar Cheese Sauce
Phase 3. Good on cauliflower
or broccoli.
2 tbsp. butter
1 tbsp. flour
1 cup milk
Dash of salt and pepper
3/4 cup cheddar cheese, grated
Blend butter and flour together, add hot milk, and boil until thickened.
Add seasonings and cheese, and continue to heat, stirring constantly,
until cheese is melted.
Cream Cheese-Parmesan Sauce
All phases.
1 (8 oz) package cream cheese, cubed
1/2 cup milk
1/4 cup grated Parmesan cheese
1/2 teaspoon onion salt
Combine cream cheese and milk over low heat; stir until smooth. Blend in
Parmesan cheese and onion salt. Serve over broccoli, asparagus, or other
vegetable.
Low Fat Cheddar Cheese Sauce
Phase 2
1 cup nonfat milk
1/4 tsp. pepper (or more to taste)
1/4 tsp. garlic powder (or more to taste)
2 drops hot sauce (or more to taste)
Dash of salt
1 1/2 tbsp. cream of rice cereal
3/4 cup lowfat Cheddar cheese, grated
Mix milk, pepper, garlic powder, hot sauce, and salt. Heat until milk
boils. Sprinkle cream of rice over milk, stir for 1 minute. Remove from
heat, cover and let stand for 5 minutes. Add grated Cheddar cheese,
blend until smooth.
Yogurt-Herb Sauce
All phases.
1 cup plain low fat or nonfat yogurt
2 tablespoons mayonnaise
3/4 teaspoon dried tarragon leaves
1 1/2 teaspoons dried 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.
Yogurt-Fresh Dill Sauce
All phases.
1 cup plain yogurt
1/4 cup finely chopped fresh dill
Salt and pepper
Juice of 1 lemon
To make sauce: In a ceramic or plastic bowl, combine all ingredients,
cover, and chill.
(If you are making sauce in advance, add lemon juice just before
serving, or yogurt will separate).
Serve over zucchini pancakes or salmon patties or baked falafel.
Yogurt-Cucumber Sauce
All phases.
2 cups plain yogurt
1/2 cucumber, peeled, grated, drained
2 cloves garlic, crushed (can use garlic from jar)
juice of 1/2 lemon, about 1 to 1 1/2 tablespoons
salt and white pepper, to taste
pinch ground cayenne pepper
Mix all the ingredients together and serve as a dip or sauce.
Use this sauce on whatever you think it would be good on.
Sour Cream-Cucumber Sauce
All phases. Makes about 1 cup. An easy cucumber sauce recipe for fish or
salmon patties.
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.
Cucumber-Dill Sauce
1/3 cup peeled, seeded, and finely chopped cucumber
1/3 cup sour cream
1/3 cup plain yogurt
2 teaspoons chopped fresh dillweed
1 teaspoon Dijon mustard
Fresh dillweed sprigs (optional, for garnish)
In a medium bowl, mix together the cucumber, sour cream, yogurt,
dillweed, and mustard.
Serve over cooked fish fillets or salmon patties. Garnish with fresh
dillweed sprigs, if using.
Curry-Lime Yogurt Dipping Sauce
All phases. Makes two cups.
2 cups plain, full-fat yogurt (do not use low fat or nonfat)
2 teaspoons curry powder
1/4 teaspoon fresh lime juice, plus more to taste
In medium bowl, whisk together all ingredients. Season with salt and
freshly ground black pepper. Taste and add more lime juice if desired.
Cream Cheese-Lemon Sauce for Vegetables
All phases. Six servings.
1 8 oz. pkg. cream cheese
2 egg yolks
2 tablespoons lemon juice
1/4 teaspoon salt
Dash of white pepper
Soften cream cheese to room temperature. Beat with spoon until creamy.
Add egg yolks, one at a time, beating thoroughly after each addition.
Add lemon juice and salt; mix thoroughly. Place in a covered saucepan
and heat on lowest heat for 20 minutes. Turn to a slightly higher heat
and cook 1 minute, stirring constantly.
Roasted Red Pepper Sauce 1
A great addition to any steak.
Prep: 5 minutes
Servings: Makes about 1/2 cup
1 jar (7 oz.) roasted red peppers
2 tsp. red wine vinegar
1 tsp. chopped basil
1/2 tsp. salt
In blender, combine all ingredients using pulse until well mixed.
Can be served warm or at room temperature.
Roasted Pepper Sauce 2
All phases..
2 teaspoons olive oil
1 medium onion, chopped
1 jar (12 oz) roasted red peppers, drained and chopped
3 tablespoons evaporated milk
2 teaspoons fresh minced oregano (or 1 teaspoon dried)
Fresh ground pepper and salt to taste
To make the sauce, heat the oil in a small skillet over medium-high
heat. Add the onion and saute saute saute for 5 minutes.
In a blender, puree the onions with the roasted red peppers. Add the
evaporated milk and oregano. Season with pepper and mix well.
Heat the sauce in a small saucepan. Serve warm over veggies or salmon.
Roasted Red Pepper Sauce 3
All phases.
7-oz jar roasted red peppers (do not drain)
1 clove garlic
1/2 small onion, chopped
1 tablespoon olive oil
1 tablespoon balsamic vinegar
Parsley
Old Bay seasoning
Basil
1 tablespoon heavy cream
1 teaspoon butter
1/2 cup chopped zucchini
Process red peppers with juice and garlic in food processor. In oil,
sauté onions and zucchini. Add spices. Add vinegar and cook 1 minute til
liquid absorbed. Add pepper puree and stir. Add butter and stir till
melted. Add heavy cream and stir again.
Good served over fish, chicken, or turkey.
Cream Red Pepper Sauce (Soup Plantation)
Do not make ahead. This rich sauce needs to be eaten
hot.
10-oz jar roasted red peppers, drained
3/4 cup sour cream
2 tablespoons dry white wine (cooking wine is fine, or use V-8 instead)
Salt and pepper to taste
Puree peppers in food processor. Pour into small saucepan and heat over
medium-low heat for about two minutes or till bubbly. Gradually whisk in
the sour cream, wine, salt and ground pepper. Heat through but do not
boil.
Serve over chicken, turkey, or vegetables such as cauliflower or green
beans. Can also serve over pasta.
Roasted Pepper & Herb Dipping Sauce
From the Idaho Potato Commission.
12 oz. jar roasted red peppers, drained
1 tablespoon balsamic vinegar
1/2 teaspoon Italian seasoning
1/4 teaspoon garlic powder
Salt to taste
Combine ingredients in a food processor and puree until smooth.
Dipping sauce for veggies. Use with oven fries instead of ketchup.
Sauce for Stir-Fry
Phase 3
1/4 cup dry sherry (can use cooking sherry)
1/4 cup natural soy sauce (low sodium if you prefer)
2 cloves garlic, pressed (or use 1 teaspoon
garlic from jar)
1 tablespoon unsulphured blackstrap molasses
1 tablespoon finely chopped ginger root (can use ginger from jar or
powdered ginger)
1 teaspoon toasted sesame
oil
1 teaspoon corn starch
Combine sauce ingredients, except for cornstarch, in a small bowl and
stir until well mixed.
Mix cornstarch with 1/4 cup water till dissolved. Add to sauce, stir
well, and set aside.
Pour over stir-fry ingredients in pan, heating and stiffing until it
thickens. Remove from heat as soon as sauce is thickened and serve over
brown rice.
Tarragon Sauce for Fish
1 teaspoon lemon juice
1 tablespoon olive oil
1 tablespoon butter
1/4 teaspoon dry mustard
1/2 teaspoon minced garlic or 1/4 teaspoon garlic powder
1 teaspoon dried tarragon (or 1 tablespoon fresh)
1/4 teaspoon Season-All (or other seasoning to taste)
Place olive oil, butter, and lemon juice in large skillet on low heat.
When butter is melted, add in spices and stir everything to mix evenly.
Fresh Tomato Sauce
Serve over fish or chicken or turkey.
1 tablespoon olive oil
1 1/2 medium onions, sliced into thin strips
3 large garlic cloves, minced
2 1/4 pounds (about 12 medium) tomatoes, chopped
3 tablespoons sliced, pitted green olives
2 tablespoons drained capers
1 can jalapeno pepper, seeded and sliced
Freshly ground pepper to taste
Heat olive oil in a heavy-bottom saucepan over medium heat, and add
onions and garlic. Saute, stirring, until onions are tender. Add
tomatoes, olives, capers, and jalapeno, and bring to a simmer, stirring
occasionally, for 30 minutes. Add pepper to taste and remove from the
heat.
Homemade “Cream” Soup Mix
All phases. 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.
Top
of Page ●
Main Diet Page
Home Page ●
Site Index
This page on-line
February 13, 2004
