Protein-Packed Dinners
(^70) COOKING LIGHT
White BBQ Sauce
This tangy twist on classic barbecue
sauce is a knockout addition to burgers
and makes a great dip for veggies.
Whisk together 1 cup canola
mayonnaise, 5 Tbsp. white wine
vinegar, 2 tsp. prepared horseradish, 1
tsp. black pepper,^3 ⁄ 8 tsp. kosher salt,
and^1 ⁄ 8 tsp. paprika in a medium bowl.
Serve immediately, or store covered in
refrigerator for up to 2 weeks.
SERVES 16 (serving size: 1 Tbsp.); CALORIES 38;
FAT 4g (sat 0g, unsat 3g); PROTEIN 0g; CARB 0g;
FIBER 0g; SUGARS 0g (added sugars 0g); SODIUM
154mg; CALC 0% DV; POTASSIUM 0% DV
Roasted Tomato-
Garlic Sauce
Use this lower-sodium tomato sauce
on pizzas, or stir it into pasta.
Preheat oven to 425°F. Drain 1 (28-oz.)
can unsalted whole tomatoes. Halve
tomatoes; place on a foil-lined baking
sheet coated with cooking spray. Top
with 6 smashed peeled garlic cloves, 1
Tbsp. fresh thyme leaves, 1 Tbsp. fresh
oregano leaves, and 1 ⁄ 4 tsp. crushed red
pepper. Drizzle with 2 Tbsp. olive oil.
Roast 30 minutes. Cool 10 minutes.
Transfer to blender; blend until smooth.
Stir in^3 ⁄ 8 tsp. kosher salt.
SERVES 6 (serving size: 2 Tbsp.); CALORIES 62;
FAT 5g (sat 1g, unsat 4g); PROTEIN 0g; CARB 5g;
FIBER 1g; SUGARS 3g (added sugars 0g);
SODIUM 126mg; CALC 3% DV
Apple Cider–
Mustard Sauce
Golden raisins add a layer of natural
sweetness that balances this tangy
sauce. Use on pork, turkey, or salmon.
Combine 2 tsp. olive oil,^1 ⁄ 3 cup minced
shallots, and 1 Tbsp. chopped sage in a
pan over medium-high; cook 2 minutes.
Whisk together 1 cup unsalted chicken
stock,^1 ⁄ 2 cup apple cider, 4 tsp. white
wine vinegar, 1 Tbsp. Dijon mustard, 2
tsp. maple syrup, and 2 tsp. cornstarch;
add to pan. Bring to a boil; stir in^1 ⁄ 2 cup
golden raisins. Reduce heat; whisk 2
minutes. Stir in 1 Tbsp. unsalted butter,
(^1) ⁄ 2 tsp. pepper, and (^1) ⁄ 8 tsp. kosher salt.
SERVES 6 (serving size: 3 Tbsp.); CALORIES 108;
FAT 3g (sat 1g, unsat 2g); PROTEIN 1g; CARB 17g;
FIBER 1g; SUGARS 12g (added sugars 1g);
SODIUM 127mg; CALC 2% DV; POTASSIUM 3% DV
Pineapple-Chile Salsa
Serve at room temperature over
grilled pork or fish.
Stir together 2 cups finely chopped
fresh pineapple (about 12 oz.), 2
thinly sliced scallions, 1 seeded and
finely chopped red Fresno chile,^1 ⁄ 2
seeded and finely chopped serrano
chile, 1 Tbsp. chopped fresh cilantro,
1 tsp. lime zest, and^1 ⁄ 4 tsp. kosher salt
in a medium bowl. Serve immediately,
or store covered in refrigerator up to
2 days.
Bottled sauces, salad dressings, and marinades are often loaded
with sugar, even if they don’t really taste sweet. Keep these
condiments on hand to serve with meats, poultry, fish, and
pasta, or use as marinades.
SAUCES &
MARINADES
SERVES 8 (serving size:^1 ⁄ 4 cup); CALORIES 24;
FAT 0g; PROTEIN 0g; CARB 6g; FIBER 1g;
SUGARS 4g (added sugars 0g); SODIUM 62mg;
CALC 1% DV; POTASSIUM 2% DVToasted Pecan and
Kale Pesto
Spread this hearty pesto on pizza, or
add a dollop to your favorite fall soup.Place 2 cups packed stemmed baby kale
leaves, 1^1 ⁄ 2 oz. grated Parmesan cheese
(about^1 ⁄ 3 cup), 3 Tbsp. chopped toasted