Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

When you are looking for a "quick fix" dinner idea, having a pre-made sauce in your freezer can become your solution. Dress up an otherwise routine sauté of fresh veggies and lean meat with a tasty sauce from your freezer.

Peanut sauce is a wonderful quick sauce to have in your recipe book. It is delicious, easy to make and freezes well. Peanuts, the main ingredient, are actually members of the legume or bean family. They are rich in fiber and protein and are a good source of niacin, folate, magnesium, vitamin E, manganese and phosphorus. They are also low in sugar. Although a bit high in fat, peanuts contain the "good" mono and polyunsaturated fats.

This peanut sauce is extremely versatile. Putting peanut butter on kids' veggies can be a great way to encourage them to eat more veggies. Crank up the heat with the addition of red chili paste and use with shrimp for a Thai-inspired dish. Pour peanut sauce over cooked boneless, skinless chicken breasts, tenders, or thighs. Cook whole wheat noodles mixed with peanut sauce for a quick lunch or side dish.

Customize this sauce recipe to reflect your families' taste preferences. Either smooth or crunchy peanut butter can be used. It can be made into a thin or thick sauce, depending on how much broth is added. Extra red pepper flakes or other hot pepper sauces can be used to kick up the heat.



Peanut Sauce



1 cup natural peanut butter

1 clove garlic, minced

3 tablespoons low sodium soy sauce

1 tablespoon molasses

1/4 tsp red pepper flakes (optional)

1-2 cups chicken broth



In a small saucepan, combine peanut butter, garlic, soy sauce, molasses and red pepper flakes. Cook over low heat, stirring frequently, for about 5 minutes. Slowly stir in the chicken broth, adding a little at a time. Add at least 1 cup broth, and more for a thinner sauce. The sauce will thicken as it warms or stands, so keep extra broth handy to thin if necessary.

This sauce can be made ahead and frozen. Freeze flat in a ziploc bag. Add more chicken broth or water when re-heating the sauce.



Contact Victoria at Victoria@northcountyoutlook.com or by phone 360-658-9903.