THE SAUCES AND DIPS
These full-of-flavour options will amplify all your main dishes.
Roasted Garlic and Chipotle Mayo
Use a low-fat mayonnaise, if you prefer, in this warming and gently spiced dip.
Preheat oven to 200°C (180°C fan) mark 6. Slice the top off 1 small garlic bulb, then
wrap the bulb loosely in foil and roast for 40min. Remove from oven; cool. Squeeze the cloves out of their skins into a bowl. Mash thoroughly then mix in 125g mayonnaise, 100g half-fat crème fraîche, 1tbsp chipotle paste and some seasoning. Chill in the fridge, covered, until needed (up to 3 days). Serves 8
PER 1TBSP 130cals, 1g protein, 14g fat (2g saturates), 1g carbs (1g total sugars), <1g fibre
Smokey Tomato Sauce
A great all-rounder to dip your chips in or spread on top of burgers. Use hot smoked paprika if you like your sauce a little spicy. Heat 1tbsp oil in a medium pan and fry
1 finely chopped onion until softened.
Stir in 1 crushed garlic clove, 3tbsp sweet smoked paprika and 1½tbsp tomato purée and cook for 2min, until fragrant. Stir in a 400g tin chopped tomatoes, 1tbsp light brown soft sugar, ½tbsp
cider vinegar and 1tsp salt. Bring to the boil, then reduce heat to low and simmer for 20min, until slightly reduced. Stir in a
dash of Worcestershire sauce and check the seasoning. For a smooth sauce, whizz with a stick blender. Cool, cover and chill until needed (up to 5 days). Serves 8 PER SERVING 40cals, 1g protein, 1g fat (<1g saturates), 5g carbs (5g total sugars), 1g fibre
Green Goddess Dip
This vibrant green dip is fresh, herby and creamy; ideal for dipping raw vegetables, crisp salad leaves or salty crisps. In a food processor, whizz until smooth: 2 peeled and destoned ripe avocados, 2 crushed garlic cloves, the leaves from 25g each mint and basil, 75g soured cream, the juice of 2 limes, 2tsp fish sauce or 2 finely chopped anchovy fillets, and a pinch of salt. Chill in the fridge, covered, until needed (up to 2 days). Serves 8
PER SERVING 98cals, 1g protein, 9g fat (3g saturates), 2g carbs (1g total sugars), 2g fibre