Learn how to make chicken with low fat spicy sauce for a healthy dinner and diet.
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Now watching your weight or getting lean doesn’t mean you have to eat flavorless food. In fact, today, I’m going to show you two fantastic sauces that are full of flavor with absolutely no fat. First a spicy pepper sauce. Great for chicken. I want a really thick base for the sauce so I’ve got three red bell peppers, I’ve chopped them up and I’m boiling them in water to soften them up. You’re going to also use yellow bell pepper or green one if you want a different colored sauce. Now, I’m pureeing to make it soft and our base as it is, it’s pretty bland so this is a fun time to experiment, add different flavors that you like, substituting for pureed. Corn will make it very sweet or you can mix the two together to add a little sweetness. Now you want to cut the bitterness by adding some salt or some salt substitute and then zest of a whole lemon. Then some gingerroot and I’ve got a diced up jalapeno, this is going to give it a kick. I like it really spicy. If you’ve gone overboard and you want to cut the spiciness down a little bit, use just a dab of nonfat sour cream. Perfect. Our second sauce is going to be a sweet and sour sauce. It’s going to be great with steak and chicken skewers, today we’re going to make a lean meatball. First we’re going to take a half a cup of brown sugar or equal serving of sweetener and one tablespoon of cornstarch. Then mix them together, if you want to substitute the cornstarch for two tablespoons of flour, that’s fine as well. Next we’ll take a can of crushed pineapple with the juice, a third a cup of vinegar, one tablespoon of low sodium soy sauce. We put it in the pot, we’re going to bring it to a slow boil and then we’re going to slowly mix in our sweet starch mix. After this comes to a boil stir in one chopped green pepper, let it simmer for about 5 minutes so this is great as a sauce or glaze but if you want to use it as dipping sauce, and you want to get it a little thicker, stir in some pureed baby carrots. So experiment when you’re making these and mix in some of your favorite flavors. Enjoy these fat free sauces on your favorite dishes.
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