Below are some low calorie sauces for chicken, fish, shrimp, turkey breast, pork tenderloin, or lean beef. They are served with an appropriate vegetable and a rice, quinoa, cous cous, pasta or potato according to your desired plan. There will not be an additional vegetable if the sauce is vegetable heavy (like ratatouille). Feel free to let Chef Laura know what you would like it served with if you have a preference.

• Blueberry Salsa or Sauce
• Mango Salsa or Sauce
• Grapefruit Salsa or Sauce
• Orange Salsa or Sauce
• Tropical Fruit Salsa
• Grapefruit Salsa or Sauce
• Pineapple Salsa or Sauce
• Tomato Salsa
• Peach Salsa or Sauce
• Apricot Salsa or Sauce
• Pomegranate Sauce
• Raspberry Sauce
• Strawberry Salsa or Sauce
• Pomodoro Sauce – Tomato Basil
• Black Bean, Corn and Tomato Salsa
• Chunky Tomato Mint Sauce
• Tomato Gazpacho
• Cucumber Gazpacho
• Avocado Gazpacho
• Pear and Rosemary Sauce
• Grape and Shallot Sauce
• Balsamic Glaze
• Balsamic Fig Glaze
• Balsamic Truffle Glaze
• Strawberry Balsamic Glaze
• Pomegranate Balsamic Glaze
• Roasted Red Pepper
• Mediterranean with Grape Tomatoes, Capers, Olives, Lemon and White Wine
• Florentine
• Tarragon and Greek Yogurt
• Greek Yogurt, Lemon, and Horseradish
• Butternut Squash
• Roasted Eggplant and Tomato
• Fennel, Orange and Grapefruit
• Ratatouille – Eggplant, Tomatoes, Capers, Yellow Squash and Zucchini
• Caponata – Eggplant, Tomatoes, Capers, Olives, Yellow Squash and Zucchini
• Vera Cruz – Peppers, Capers, Onion, Cumin, Tomatoes, Chilies and Tomato
• Cacciatore – Tomatoes, Peppers and Mushrooms
• Chinese Five Spice, Agave and Lime Juice
• Lemon Dijon
• Jamaican Jerk

Below are higher calorie sauces, but made with olive oil or coconut oil

• Piccata - Lemon Caper
• Marsala - Mushroom
• Scampi – White Wine, Parsley and Lemon Juice
• Basil and Pine Nut Pesto
• Basil and Walnut Pesto
• Dill, Parsley and Pine Nut Pesto
• Sun Dried Tomato Pesto
• Tzatziki – Made with 0% fat greek yogurt unless higher fat is requested
• Tabouleh - Parsley Salad, Burghul, Tomatoes, Onions, Mint, Olive Oil, Lemon Juice
• Baba ghanoush – Eggplant Puree
• Puttenesca – Olives, Anchovies, Tomato and Chili Flake
• Spanish Romenesco – Roasted Red Peppers, Smoked Paprika and Almonds
• Crushed Walnut, Almond or Pecan Crusted Protein
• Buffalo Sauce

If you like cream sauces let me know and I can make them with coconut oil based butter and skim milk, but I rarely if ever buy low fat or fat free cheese.

Stir Fry – Your protein choice, fresh garlic and ginger made with Coconut Oil over Brown Rice, Quinoa or Soba Noodles

• Broccoli
• Green Beans, Sesame Seeds, and Chili Oil
• Broccoli, Carrots, and Snow Peas
• Mushrooms and Sweet Peppers
• Baby Bok Choy in Oyster Sauce
• Napa Cabbage, Peppers and Carrots
• Spinach and Sesame Seeds
• Basil and Chilies
• Mushrooms, Peppers and Scallions
• Peppers, Snow Peas, and Carrots

Asian Sauces: Soy and Rice Wine, Sweet and Sour, Oyster, Peanut, Teriyaki, Black Bean, Green Curry

Fresh Made Hummus Flavors – Great for lunch with Pita and your favorite grilled protein

• Roasted Garlic
• Roasted Red Pepper
• Roasted Chili Pepper
• Pumpkin
• Butternut Squash
• Artichoke
• Eggplant
• Lemon
• Edamame
• Roasted Beet

Low Calorie and High Fiber Stews – Nonfat Greek Yogurt Used where Cream is mentioned

• Cabbage, Carrot and Tomato
• Sausage, Kale and Lentil
• African Peanut Stew
• Escarole and Bean
• Tomato Gazpacho
• Cucumber Gazpacho
• Avocado Gazpacho
• Mexican Chicken
• Butternut Squash
• Black Bean, Pepper, Winter Squash, Corn and Tomato
• Vegetarian Chili made with wheat berries, black beans and red kidney beans
• Lean Protein and Vegetable
• Carrot and Ginger
• Broccoli and Potato Soup
• Cream of Tomato
• Beef Chili
• Wild Mushroom
• White Chicken Chili
• Turkey Chili
• Minestrone
• Seafood Cioppino
• Turkey Meatball, Whole Wheat Orzo and Spinach
• Roasted Root Vegetable

Salads as a Meal – some assembly required

• Greek Yogurt Chicken, Tuna, or Shrimp Salad
• Grilled Lemon Thyme Chicken Breast or Turkey Breast
• Grilled or Broiled Shrimp
• Grilled Steak
• Grilled or Broiled Mahi Mahi
• Grilled or Broiled Scallops
• Grilled or Broiled Salmon
• BLT Salad using real pork bacon and not turkey bacon

Salads will come with packaged greens, your desired protein, grape tomatoes and home made dressing

Vinaigrettes made with Olive Oil or Canola, Balsamic, Pomegranate, Champagne, Red Wine, French, Citrus, Raspberry, Asian Ginger Peanut, Mexican Cumin Lime, Agave Dijon, or White Balsamic

Creamy dressings made with Nonfat Greek Yogurt - Ranch, Russian, Blue Cheese or Creamy Italian

* No sugar is added. Agave is used for anything that may need it