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Healthy topper and sauce recipes

Sometimes a dish needs a little help, so we have healthy topper, sauce and dip recipes. Toppers are a great way to bring new life to the same old dish. Our topper, sacuce, & dip recipes include the nutrition information. Click here if you have questions about high altitude cooking.

Healthy Baked Dessert Recipes
Carrot Salsa Cheesy Tater Topper
Creamy Onion Trio Crouton Creations
Garden Dip Health Winds Salsa
Herb Bread Stuffing Homemade Spaghetti Sauce
Lemon Yogurt Sauce Low-Fat Guacamole
No Time Homemade Pizza Sauce Old Fashioned Bread Stuffing
Ornamental Frosting Sage & Herb Stuffing
Scallops and Portobello Mushrooms Spicy Spaghetti Sauce With Pepperoni

Carrot Salsa

Yields 3 Cups Prep Time: 10 minutes

1 large carrot
1/2 onion
1/4 cup green chile peppers - chopped, roasted and peeled
1 clove garlic
2 tomatoes
1 teaspoon lime juice
1 teaspoon salt

Chop all ingredients to create a chunky texture. Mince garlic. Mix all ingredients together. Chill well, covered, before serving.

Serving Suggestion: Serve as a dip with vegetable sticks, or use as a soup/stew base.

Cheesy Tater Topper

4 servings


1 cup skim milk
1 tbs. Cornstarch
1/2 tsp. dry mustard
1/2 tsp. Salt
1/8 tsp. black pepper
1/2 cup fat-free mozzarella cheese - shredded
2 cups frozen mixed vegetables - thawed
4 med. Potatoes baked and cut into quarters


In a small saucepan, combine milk, cornstarch, mustard, salt, and black pepper. Cook and stir until thickened and bubbly. Add cheese, stirring until melted. Stir in vegetables and heat through.

229 Calories; 1g Fat (2% calories from fat); 14g Protein; 43g Carbohydrate; 5mg Cholesterol; 506mg Sodium

Serving Suggestion:Serve warm over baked potatoes.

Creamy Onion Trio


32 peeled shallots
1 pt pearl onions, peeled
8 small sweet onions, peeled
2 c reduced sodium chicken stock or water
1 c nonfat yogurt
2 TBS unsalted, low-fat margarine
2 fresh or 1 dried bay leaf
8 fresh sprigs thyme
1 pinch nutmeg
Salt and pepper to taste


Combine all onions, chicken stock, bay leaves and thyme in a medium pot. Simmer approximately 30 minutes; until onions are tender and most of the liquid has cooked out. Add nonfat yogurt and simmer an additional 10 minutes, until sauce thickens. Add salt, pepper and nutmeg. Stir in margarine just before serving. Serves 8.

Serving Suggestion:Serve hot as an appetizer or side dish.

Crouton Creations

24 servings


5 tbsp. Fleischmann’s Fat Free Spread
5 slices white bread -- * see note
3 tsps. Garlic powder -- * see note


Spread 1 tablespoon spread over each slice of bread. Stack bread slices and cut into cubes. Then, sprinkle with garlic powder or other seasoning. Spread cubes in a single layer on a baking sheet. Preheat oven to 350. Bake for 20 minutes or until golden brown.

17 Calories; less than one gram Fat (11% calories from fat); 1g Protein; 3g Carbohydrate; 0mg Cholesterol; 58mg Sodium

Notes: Dry bread for 1 day in the open. They need to be very dry and stale. Bread cubes may be frozen up to 3 months in the freezer. For the seasoning, basil, oregano, fat-free Parmesan cheese, curry powder, garlic, sage, or thyme may be used instead of the garlic powder.

Serving Suggestion:Serve over top your favorite soup or salad.

Garden Dip


1/2 c nonfat yogurt, vanilla

1 TBS each diced red, yellow and green bell peppers

1 TBS celery, chopped fine

2 TBS chives (or green onion)

1 tsp dried oregano



Mix all ingredients well in a small serving bowl. Chill if desired.

Serving Suggestion:Serve on a large, decorative tray or platter, surrounded by bite-sized fresh vegetables.

Health Winds Salsa


1/4 cup onion, chopped
8 plum tomatoes, coarsely chopped
1/2 red onion, diced
2 jalapeno, peppers diced
1 clove garlic, chopped
1/4 cup fresh coriander
1/2 tsp. Ground roasted cumin
1/4 cup lime juice salt & pepper to taste


Combine ingredients in non-aluminum bowl. Cover and let stand several hours at room temperature, or overnight in fridge. Makes 16 servings.

Serving Information 1/2Fat: trace 1/2Calories: 25

Herb Bread Stuffing

12 servings


1/2 tsp. olive oil
1 1/2 cups mushrooms - sliced
1 cup onions - chopped
1 stalk celery - chopped
2 chicken bouillon cubes
1 cup water - boiling
8 cups white bread crumbs
1/2 tsp. Sage
1/2 tsp. Thyme
1 tsp. Salt
1/2 tsp. Parsley
1/2 tsp. garlic powder
1/2 tsp. black pepper


Preheat oven to 325. Prepare a 2-quart casserole dish with cooking spray; set aside. In a skillet, heat oil over medium heat. Add mushrooms, onions and celery. Cook until all is tender. Dissolve bouillon cubes in water and add to bread crumbs. Then, add mushrooms, onions, celery, sage, thyme, salt, parsley, garlic powder, and black pepper. Place entire mixture into prepared pan. Bake for 45 minutes.

407 Calories; 3g Fat (7% calories from fat); 17g Protein; 75g Carbohydrate; 0mg Cholesterol; 1030mg Sodium

Homemade Spaghetti Sauce

6 servings


1/2 tsp. olive oil
8 oz. mushrooms, sliced
1 cup bell peppers, chopped
1/2 cup onions, chopped
141/2 oz. crushed tomatoes, undrained
8 oz. no-salt-added tomato sauce
2 tbsp. pizza seasoning
1 1/2 tsp. salt
1 tsp. granulated sugar
1 tsp. oregano1tspbasil1/4tspblack pepper


To prepare sauce, heat oil in a skillet, cook mushrooms, bell peppers, and onions until tender. Add tomatoes, tomato sauce, pizza seasoning, salt, sugar, oregano, basil, and black pepper. Simmer all ingredients until bubbling or 15 minutes. Let cool. Pour sauce over pasta or use in other recipes calling for spaghetti sauce.

70 Calories; 1g Fat (10% calories from fat); 2g Protein; 14g Carbohydrate; 0mg Cholesterol; 749mg Sodium

Lemon Yogurt Sauce


1 cup drained no-fat yogurt
2 tbs. lemon juice
2 tbs. corn syrup
1 tsp. vanilla extract


Mix all ingredients. To serve warmed, heat in microwave about 3 minutes on medium or in a saucepan over medium-low heat just till heated through. Pour over cake, such as Banana Apricot Loaf or vanilla ice cream.

Serving Information 1/2Servings: 4-6 1/2Fat: trace 1/2Calories: 60 1/2Fibre: trace

Low-Fat Guacamole


1/4 cup onion, chopped
1 tsp. Garlic, minced
2 tsp. chili powder
2 tsp. Cumin
2 cups frozen peas
1/3 cup water
4 tsp. lemon juice
1/4 cup avocado, chopped
1/4 cup tomato, diced
1/2 tsp. season salt & pepper


Cook first 4 ingredients in a non-stick pan over medium heat until onion is soft. Add the peas and water. Cover and cook 3 minutes. Puree in blender until smooth. (A blender works better than a food processor for this recipe.) Let cool and add remaining ingredients. Serve as a side salad, with tortillas or with nacho chips. Makes 5 - 1/2 cup servings.

Serving Information - Fat: 1g Calories: 88 Fiber: 3.2 g

No Time Homemade Pizza Sauce

10 servings


15 oz. tomato sauce
1 tsp. Oregano
1/2 tsp. Basil
1/2 tsp. granulated sugar
1/2 tsp. garlic powder
1/2 tsp. onion powder
4 tsp. tomato paste


In a medium bowl, combine tomato sauce, oregano, basil, sugar, garlic powder, onion powder, and tomato paste. Mix until well blended. Spread sauce evenly over pizza dough or crust as directed in pizza recipe.

17 Calories; less than one gram Fat (5% calories from fat); 1g Protein; 4g Carbohydrate; 0mg Cholesterol; 275mg Sodium

Notes: This doubles and freezes nicely. Yields: 2 cups.

Old Fashioned Bread Stuffing

10 servings


1/2 tsp. olive oil
1cup celery - sliced
1/2 cup onions - chopped
1 tsp. poultry seasoning
8 cups white bread crumbs
1 cup chicken broth
1/2 tsp. black pepper
1/8 tsp. salt


Preheat oven to 400. Prepare a 2-quart casserole dish with cooking spray; set aside. In a saucepan, heat oil over medium heat. Add celery and onions. Cook until tender but not brown. Remove from heat. Stir in poultry seasoning, black pepper, and salt. Place bread crumbs in mixing bowl. Add onion mixture. Drizzle broth to moisten, tossing lightly. Spread into prepared dish. Bake for 45 minutes.

485 Calories; 4g Fat (7% calories from fat); 21g Protein; 89g Carbohydrate; 0mg Cholesterol; 1207mg Sodium

Ornamental Frosting

48 servings


16 oz. powdered sugar
3 tbs. meringue powder
1/3 cup warm water
1 tsp. yellow paste icing color
1 tsp. red paste icing color
1 tsp. leaf green paste icing color


In a mixing bowl, combine sugar, meringue powder, and water. Mix mixture for five minutes, or until it is so stiff that knife drawn through it leaves a clean-cut path. If desired, add coloring to frosting. With decorating bag, with small tip, decorate cookies with frosting. If mixture is too thick add a little more warm water to desired spreading or piping consistency. Keep frosting covered with plastic wrap to prevent drying out. Decorate cookies as desired.

38 Calories; 0g Fat (0% calories from fat); 0g Protein; 9g Carbohydrate; 0mg Cholesterol; 0mg Sodium

Notes: Yields: 3 cups (48 one tablespoon servings). Frosting may be stored in refrigerator in airtight container for up to one week (rebeat frosting slightly to make it spreadable).

Sage & Herb Stuffing

12 servings


12 slices white bread -- stale * see note
1 cup onions -- chopped fine
1cup celery -- chopped fine
1 tsp. Sage
1/2 tsp. Marjoram
1/2 tsp. black pepper
2whole egg whites -- slightly beaten
2/3 cup chicken broth


Preheat oven to 325. Prepare a 2-quart casserole dish with cooking spray; set aside. Place bread crumbs and cubes in a mixing bowl, and add onions, celery, sage, marjoram, black pepper, and egg whites. Toss to mix well. Slowly add the broth as you continue tossing. Loosely spoon stuffing into the prepared dish. Bake for 45 minutes.

82 Calories; 1g Fat (8% calories from fat); 4g Protein; 15g Carbohydrate; 0mg Cholesterol; 254mg Sodium

Notes: Take 8 of the 12 slices of bread, and tear them into small pieces. Place the pieces in a blender, and process into coarse crumbs. Measure the crumbs. There should be 4 cups (adjust amount if necessary). Take remaining 4 slices of bread, and cut the bread into 1/2" cubes. Measure the cubes. There should be 4 cups (adjust amount if necessary).

Scallops and Portobello Mushrooms


2 cups baby Portobello mushroom, sliced
1/2 large Vidalia onion, sliced
6 sea scallops, halved or quartered
1 tsp. olive oil
1/2 cup fresh cilantro, chopped
1 clove garlic, sliced


In a bowl, marinate mushrooms, onions and cilantro for 15 minutes. Heat olive oil until piping hot and add onion and mushroom mixture to pan. Saut1/2 for 1 minute and add garlic and scallops; cook until scallops are cooked through. Serves 2.

Serving Suggestion:Serve sizzling over a salad of mixed dark, leafy greens. Top with 1/2 avocado.

Per Serving Information: Calories 320; Fat 5g.

Spicy Spaghetti Sauce With Pepperoni

8 servings


1 cup mushrooms, sliced
1 cup onions, chopped
1 clove garlic, minced
1 cup water
29 oz. crushed tomatoes
6 oz. tomato paste
2 tsp. Basil
1/2 tsp. Oregano
1/2 tsp. Salt
1/2 tsp. black pepper
1 tbsp. prepared mustard
25 slices reduced fat turkey pepperoni
8 oz. spaghetti, thin, cooked


In a three-quart saucepan, cook mushrooms, onions, and garlic until tender. Add water, crushed tomatoes, tomato paste, basil, oregano, salt, black pepper, and mustard. Cook over medium heat, stirring occasionally, until thickened, or for 20 minutes. Stir in pepperoni slices into sauce. Continue cooking until heated through. Serve over cooked spaghetti.

191 Calories; 2g Fat (7% calories from fat); 8g Protein; 36g Carbohydrate; 7mg Cholesterol; 699mg Sodium

All healthy topper and sauce recipes are used with permission from PrescriptionGiant, LLC © 2010.

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