Health Information Library

Pepper sauce

January 29, 2019

Recipe

Made with chili peppers, this sauce has some heat and pairs well with chicken and other lean proteins. It also adds a pop to soups and spreads.

Serves 10

The chili peppers in this recipe range from mild to medium on the heat index. Use gloves and avoid touching your face when handling them.

Using gloves, remove stems and seeds from dried and fresh chilies. Soak dried chilies in vinegar and water for one hour. Put peppers and liquid into sauce pan. Add fresh Fresno chili (or jalapeno) and simmer over low heat for about 30 minutes.

Remove from heat and let cool slightly. Use a blender to puree until very smooth. With blender running, add oil at a very slow drizzle. Store in refrigerator.

1 dried ancho chili pepper
1 dried chipotle chili pepper
1 dried New Mexico chili pepper
1/2 cup water
1 cup white wine vinegar
1 fresh red Fresno or jalapeno chili pepper
1/4 cup olive oil

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 1/2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 1/2 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats Fruits Protein and dairy Sweets 1/2 Vegetables

Nutritional analysis per serving

Calcium 64 Calories 2 g Total carbohydrate 0 mg Cholesterol 1 g Dietary fiber 4 g Monounsaturated fat Potassium 0.5 g Protein 1 g Saturated fat About 1/4 cup Serving size 3 mg Sodium 6 g Total fat