Barbeque Sauce

Ingredients:

• 1/2 cup ketchup
• 1/2 cup water
• 2 tablespoons brown sugar
• 2 tablespoons vinegar
• 2 tablespoons worcestershire sauce
• 1 teaspoon chili powder
• 1/2 teaspoon salt
• 1/4 teaspoon hot pepper sauce

Heat in sauce pan

Pizza

Pizza Dough

• 1 cup water
• 4 teaspoons olive oil
• 3 cups bread flour
• 3/4 teaspoon salt
• 3 teaspoons instant yeast

Directions

• Put ingredients in mixer in order. 
• Knead for 5-10 minutes in mixer. 
• Let rest/rise for 15 minutes. 
• Roll out and let rest for 5 minutes.
• Add toppings. 
• Bake 375 for 20 minutes or until toppings look done.

8 Servings - 195 calories, and 2.8 grams of fat - 4 points per serving plus toppings

Pizza sauce

• 1 can tomato sauce
• 1 tbs italian seasoning
• 1/8 tsp garlic powder or salt
• 1/2 tsp olive oil

15 calories per serving

Or use mock alfredo sauce

Marinara Sauce

Ingredients:

• 1 can tomato paste
• 1 can stewed tomatoes
• 1 cup water
• 1/4 cup spaghetti seasoning
• 1 tbs brown sugar

Mix first 3 ingredients in a blender. Put in sauce pan and add seasoning and sugar. Simmer for 10-15 minutes.

Serve over pasta or use in Lasagna.

Serves 6, 47 calories per serving, 0 grams fat

Mock Alfredo Sauce

Low-fat mock version of alfredo sauce. Serve over noodles add vegetables and grilled chicken.


Ingredients

• 1 cup skim milk
• 2 tablespoons flour
• 1 cup fat free cottage cheese
• 1 garlic powder to taste
• 3 teaspoons minced onion
• 1 salt and pepper to taste
• 1/2 cup grated parmesan cheese

Directions

In a food processor, put the milk, flour, cottage cheese, garlic powder, onion, salt and pepper, and Parmesan cheese. 

Blend until smooth.

Transfer the blended mixture to a saucepan over medium heat.

You can add meat and/or veggies to this and serve over pasta.

4 servings, 135 Calories 3.7 grams fat - 3 points