Low-fat Chinese sauces spice up meals

Associated Press

Many of the Chinese recipes we enjoy are of the celebratory variety – and therefore more likely to be high in fat and salt.

Experts at the American Institute for Cancer Research have worked out easy sauce recipes that can transform simple entrees into special-occasion dishes, but with a lighter touch. The rich-tasting sauces, which also can serve as marinades, can be used with any steamed, broiled or grilled entree or vegetable dish.

There's a high proportion of vegetables and rice and a comparatively small proportion of meat in the traditional Chinese diet.

"An Asian diet high in vegetables and fruits significantly reduces the incidence of many types of cancer, especially those of the breast and colon," says Dr. Ritva Butrum, the cancer institute's vice president for research.

Chinese sauces and marinades bring out the flavors of vegetables and meats using a variety of seasonings, including all the basic flavors: sweet, salty, sour, hot and bitter.

Scientists have found that cooking muscle meats, beef and other red meats, chicken or fish at high temperatures produces carcinogens — but they also have discovered that marinades offer protection against the formation of cancer-causing substances.

Marinades usually have three basic components: an acidic ingredient (vinegar or citrus juice), flavorings (sweeteners, herbs and spices) and some form of enabler (usually oil) that binds the ingredients.

Chicken and red meats should be marinated several hours, turning several times during the process. Fish should be marinated up to two hours. All meats should be refrigerated during marination.

Dietitian Melanie Polk, the institute's director of nutrition education advises discarding marinades used for animal meats after use.

This Chinese peanut sauce has a rich, creamy flavor accented by the piquancy of cilantro (Chinese parsley) and red pepper.

Peanut Sauce

• 1/2 cup nonfat, reduced-sodium chicken or vegetable broth
• 1/2 cup creamy peanut butter
• 2 tablespoons reduced-sodium soy sauce
• 2 teaspoons minced garlic, or to taste
• 3 tablespoons rice vinegar
• 2 teaspoons sugar
• 1/4 cup finely minced fresh cilantro, optional
• 1/2 teaspoon dried crushed red pepper, or to taste

In medium saucepan over high heat, bring broth to a boil, then immediately remove from heat. In blender, place hot broth, peanut butter, soy sauce and garlic. Puree until smooth. Add vinegar and sugar and blend until smooth. Transfer mixture to container. Stir in cilantro. Season to taste with red pepper.

The mixture can be used as a marinade immediately. Place mixture in shallow, wide pan and add chicken, fish or meat, turning pieces so all sides are coated.

Before using as a sauce, let mixture stand at room temperature for 1 hour, or covered and refrigerated up to a day, to allow flavors to fully develop. Heat mixture over medium heat until hot. Transfer sauce to pitcher. When ready to use, drizzle small amount of sauce in center of plates, place cooked chicken, fish, or meat on top and drizzle small amount of sauce over top.

Makes about 1 3/4 cups.

Nutrition information per tablespoon: 29 cal., 2 g fat (less than 1 g saturated fat), 1 g carbo., 1 g pro., 0 g dietary fiber, 75 mg sodium.

The following black bean sauce, a mixture of commercially prepared black bean and garlic sauce plus prepared oyster sauce and other seasonings, creates a complex and deep flavor. (Be sure to use Chinese black bean sauce.)

Black Bean Sauce

• 1 cup nonfat reduced-sodium chicken broth
• 2 tablespoons black bean and garlic sauce (see note)
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch (for sauce, not marinade)
• 1 1/2 teaspoons sugar
• 1/2 to 1 teaspoon grated peeled fresh ginger, or to taste
• 1/2 teaspoon dried crushed red pepper, or to taste
• 2 green onions (scallions) finely minced

To use as a marinade: In blender, mix together broth, black bean and garlic sauce, oyster sauce, sugar, ginger and red pepper until smooth and well blended. Transfer mixture to a container, stir in green onion.

To use as a sauce: In blender, mix together until smooth and well blended all ingredients except green onions. Transfer mixture to small saucepan and stir in green onion. Over low-medium heat, bring mixture to simmer, stirring constantly, about 1 to 2 minutes. Drizzle small amount of sauce in center of plates, place cooked chicken, fish, or meat on top and drizzle small amount of sauce over top.

Note: Some commercially prepared sauces are labeled "black bean and garlic sauce," others, simply "black bean sauce." Either is suitable for this recipe.

Makes about 1 cup.

Nutrition information per tablespoon: 5 cal., 0 g fat (0 g saturated fat), 1 g carbo., 0 g protein, 0 g dietary fiber, 51 mg sodium.

Hoisin-style Sauce

• 1/4 cup prepared hoisin sauce
• 3 tablespoons rice vinegar
• 1/4 cup fat-free, reduced-sodium nonfat chicken broth
• 1 tablespoon sesame seed oil
• 1 tablespoon peanut or canola oil
• 2 to 4 teaspoons minced peeled fresh ginger, or to taste
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon orange juice
• 1 to 2 teaspoons Chinese-style mustard, or to taste

Place all ingredients in blender and puree until smooth. Mixture can be used as a marinade immediately. Place mixture in shallow, wide pan and add chicken, fish or meat, turning pieces so all sides are coated.

Before using as a sauce, let mixture stand at room temperature for 1 hour or covered and refrigerated up to 1 day to allow flavors to fully develop. Heat mixture over medium heat until hot. Transfer sauce to pitcher. When ready to use, drizzle small amount of sauce in center of plates, place cooked chicken, fish, or meat on top and drizzle small amount of sauce over top.

Makes 1 cup.

Nutrition information per tablespoon: 25 cal., 2 g fat (less than 1 g saturated fat), 2 g carbo., 0 g pro., 0 g. dietary fiber, 116 mg sodium.