Get Saucy: Your Guide to Dressing Up Your Meal Prep

When it comes to meal planning, the trio of lean protein, whole grains, and vegetables is all too familiar. It’s putting them together in fun, delicious combinations that can be daunting. Step up your meal planning with these fresh and fast sauces, sure to dress up any dinner plate! Oh, and did we mention they make a great gift too!

Thai Sauce;

In a bowl or blender combine 1 cup creamy peanut butter, ½ cup low sodium soy sauce, ¼ cup fresh lime juice (about 2 limes), and ¼ cup hot water until smooth. 

*Skip the take out and make a healthy version of Pad Thai with Rice Noodles, shrimp, fresh or frozen stir fry veggies, fresh cilantro & crushed peanuts.

  • Nutrition Per Tablespoon:
    • 35 calories
    • 2g protein
    • 3g carbohydrates (0g fiber)
    • 2g fat (0g sat)
    • 0mg cholesterol
    • 171mg sodium

Chipotle Crème: Combine 1 cup lite sour cream, 2 chilies in adobo sauce finely minced, ¼ tsp lime zest.

*Perfect for tacos or quesadillas made with shredded Rotisserie Chicken, soft corn tortillas, pico de gallo, avocado & shredded lettuce.

  • Nutrition per Tablespoon:
    • 16 calories
    • 0g protein
    • 1g carbohydrates (0g fiber)
    • 1g fat (1g sat)
    • 4mg cholesterol
    • 8mg sodium

Roasted Red Pepper Sauce

Sauté 1 Tbsp olive oil with 1 medium diced yellow onion & 2 cloves of minced garlic.  Place in blender with 1 can of strained roasted red peppers, and blend with 3 ounces of feta cheese until smooth.

*Pair with whole grain pasta, and ground turkey or go vegetarian and blend tofu or walnuts into to the sauce!

  • Nutrition per Tablespoon:
    • 15 calories
    • 1g protein
    • 1g carbohydrates (0g fiber)
    • 1g fat (0g sat)
    • 3mg cholesterol
    • 32mg sodium

Almond Basil Pesto

Blend together ¼ cup roasted almonds and 2 garlic cloves.  Add in 2 cups fresh basil, ¾ cup olive oil, and ¼ cup grated parmesan.  

*Spread on Naan flatbread with sliced tomato & fresh mozzarella; bake 8-10 minutes at 400 degrees Fahrenheit. 

  • Nutrition per Tablespoon:
    • 81 calories
    • 1g protein
    • 1g carbohydrates (0g fiber)
    • 9g fat (1g sat)
    • 1mg cholesterol
    • 23mg sodium

Sarah Mattison Berndt, MS, RD, CD
Owner Fit Fresh Cuisine & Hybrid Athletic Club

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