It's healthier to have lean meat, chicken or fish grilled rather than battered or crumbed. However, if you add creamy or buttery sauces you undo all the good of grilling. Rosemary demonstrated how easy it is to make delicious, healthy sauces which add some zing to plain food. For each of these sauces you can make double quantities and put the other half in the fridge to use a couple of days later.

Roasted Red Capsicum Sauce

• 2 red capsicums
• 1 tablespoon of balsamic or sherry vinegar
• 1 onion, halved (optional)
• 1 head of garlic, cut in halves (optional)

Method

Preheat oven to its highest temperature (usually 250°C). Place capsicums on oven shelf and roast for 30 minutes. (Tip:place a foil lined tray on the shelf underneath to catch any drips. If using onion and garlic, place them on this tray, sprinkled with half a teaspoon of olive oil). Using tongs, remove blackened blistered capsicums to a plate and cover with a plastic bag so they continue to steam. When cool enough to handle, peel, catching any juices. Strain juices to remove seeds, retaining juices. Place capsicum into a blender with balsamic or sherry vinegar, adding the soft flesh squeezed from the garlic and the roasted onions if using them. Blend until smooth, adding some of the reserved juices to make blending easier. Reheat and serve.

Green Sauce

• 1 slice white bread (preferably Italian style)
• 1 bunch of parsley (leaves only)
• 1 clove of garlic
• 2 tablespoons lemon juice
• 2 tablespoons olive oil
• grated parmesan cheese (optional)
• capers (optional)
  

Method

Cut crusts off bread and soak in water. Place parsley, garlic, lemon juice and olive oil in a blender. Squeeze out the bread and add that too. Blend until mixed, adding a little water from the bread if needed. Add parmesan cheese and capers if desired.

Serve with grilled chicken or potatoes.

Asian Style Sauce

• 1 clove garlic, chopped finely
• 2 teaspoons ginger, chopped finely
• 1 teaspoon honey
• 2 tablespoons lime juice
• 1 tablespoon orange juice
• 1 teaspoon sesame oil
• 2 teaspoons salt-reduced soy sauce

Method

Combine ingredients and serve with fish or grilled chicken.

Copyright CTC Productions 1999