Saucy talk: simple sauces give you options galore for dinner

Nothing dresses up a meal more than a well-made sauce. It can enhance as well as embellish a dish--and by having just a few great sauces up your culinary sleeve, you can produce an incredible variety of meals.

For example, the Roasted Red Bell Pepper Sauce turns pasta into an easy meal, but it's also perfect with polenta, broccoli, omelets or a baked potato. The Mushroom Gravy makes mashed potatoes irresistible, but it's equally good with baked tofu, rice, millet or veggie burgers. And you'll find as many uses for the Savory Cheese Sauce (great over any vegetables) and the Cucumber Raita (below).

Once you've mastered these super-simple, surefire sauces, just keep trying them with different grains and vegetables. You'll have an easy new dish every time.

CUCUMBER RAITA

Makes about 1 1/2 cups * 30 minutes or fewer

This refreshing Indian yogurt sauce is great
served with spicy foods (such as curried
lentils) as a palate cooler. Or tuck some into
a falafel-filled pita, or spoon it over grains,
vegetable croquettes and grilled vegetables.
Store raita in an airtight container in the
refrigerator for up to 2 weeks.

1 8-oz. carton plain low-fat yogurt
1/2 cup finely chopped, seeded,
  peeled cucumber
1/4 cup minced green onions
2 Tbs. chopped fresh mint
1/4 tsp. ground cumin

Combine all ingredients in medium bowl,
and mix well. Season to taste with salt,
if desired. Serve right away, or chill.

PER 1/4-CUP SERVING: 31 CAL; 3G PROT; 0.5G TOTAL FAT (0G SAT. FAT); 4G CARB; 2MG CHOL; 35MG SOD; 0G FIBER; 3G SUGARS

ROASTED RED BELL PEPPER SAUCE

Makes about 1 1/2 cups * Vegan
30 minutes or fewer

This bright red-orange sauce looks--and
tastes--brilliant poured over grilled
vegetables, frittatas or spinach pasta.
It will keep in an airtight container in
the refrigerator for up to 2 weeks.

cup jarred roasted red bell
  peppers
1/2 cup tomato juice
2 Tbs. chopped sun-dried tomatoes,
  packed without oil
2 Tbs. balsamic vinegar
2 Tbs. tomato paste

Combine all ingredients in blender
or food processor, and process until
smooth. Season to taste with salt and
pepper. Serve sauce chilled, at room
temperature or warm.

PER 1/4-CUP SERVING: 27 CAL; 1G PROT; 0.5G TOTAL FAT (0G SAT. FAT); 5G CARB; 0MG CHOL; 250MG SOD; 1G FIBER; 3G SUGARS

MUSHROOM GRAVY

Makes about 2 1/2 cups * Vegan
30 minutes or fewer

Make this up to 1 week ahead, cover
and refrigerate, and thin with more
broth if necessary when reheating.

1 1/2 tsp. soy margarine or
  unsalted butter
4 cups thinly sliced mushrooms
  (cremini, portobello or shiitake)
2 Tbs. dry sherry
3/4 cup low-sodium vegetable broth
1 tsp. cornstarch

1. Melt margarine in medium skillet
over medium-high heat. Add sliced
mushrooms and a dash of salt and
pepper; cook, stirring often, 4 minutes,
or until golden. Add sherry, and cook
30 seconds, stirring constantly.

2. Whisk broth and cornstarch in small
bowl to blend. Add mixture to skillet,
and bring to a boil, stirring constantly.
Reduce heat to medium; cook 1 minute.

PER 1/4-CUP SERVING: 14 CAL; 1G PROT; 0.5G TOTAL FAT (0G SAT. FAT); 1G CARB: 0MG CHOL; 35MG SOD; 0G FIBER; 1G SUGARS

SAVORY CHEESE SAUCE

Makes about 2 cups * 30 minutes or fewer

This is a truly easy cheese sauce.
It's best served immediately--over
baked potatoes, broccoli or polenta.

1/4 cup all-purpose flour
1 3/4 cups low-fat milk
1 tsp. Dijon mustard
3/4 cup shredded extra-sharp
  Cheddar cheese
1/4 cup grated fresh Parmesan cheese

1. Place flour in heavy medium
saucepan, and gradually whisk in milk,
then mustard, until blended. Cook over
medium heat, stirring constantly, about
8 minutes, or until thickened.

2. Remove from heat. Add cheeses,
stirring until melted. Season to taste
with salt and pepper. Serve warm.

PER 1/4-CUP SERVING: 93 CAL; 6G PROT; 5G TOTAL FAT (3G SAT. FAT); 6G CARB; 17MG CHOL; 140MG SOD; 0G FIBER; 3G SUGARS

Cookbook author and natural foods instructor Vicki Chelf believes you can never have too many great sauce recipes.

delish

CUCUMBER RAITA

ROASTED RED BELL PEPPER SAUCE

MUSHROOM GRAVY

SAVORY CHEESE SAUCE

COPYRIGHT 2006 Vegetarian Times, Inc. All rights reserved.
COPYRIGHT 2008 Gale, Cengage Learning