7 Simple Sauces That Transform Boring Meal Prep

Ingredients

• 28 oz Crushed Tomatoes (San Marzano style preferred, canned)
• 1 tablespoon Tomato Paste
• 2 tablespoons Onion (Diced)
• 3 cloves Garlic (2 for spaghetti sauce, 2 for enchilada, 1 for tzatziki)
• 1 teaspoon Olive Oil (For sautéing onion & garlic)
• 1 teaspoon Salt
• 1 teaspoon Black Pepper
• 0.5 teaspoon Dried Basil
• 0.5 teaspoon Dried Oregano
• 1 teaspoon Granulated Sugar (Optional, adjust acidity)
• 1 cup Chicken Broth (Low‑sodium preferred)
• 15 oz Tomato Sauce
• 2 peppers Chipotle Peppers in Adobo (Use the pepper, discard excess adobo)
• 0.5 teaspoon Ground Cumin
• 14 oz Tart Cherries (no‑sugar added) (Canned, drained)
• 0.25 cup Brown Sugar
• 0.25 cup Balsamic Vinegar
• 2 tablespoons Cornstarch (For glaze thickening)
• 2 cups Water (1 cup for glaze, 1 cup for cornstarch slurry, plus extra for other sauces)
• 0.5 cup Olive Oil (For oil‑and‑vinegar dressing)
• 0.25 cup White Wine Vinegar
• 1 teaspoon Greek Seasoning Blend (Equal parts oregano, basil, onion powder, garlic powder)
• 0.25 teaspoon Granulated Sugar (optional for dressing) (Add if dressing is too tangy)
• 1 small Avocado (Whole small avocado; use half of a large if preferred)
• 1 tablespoon Sour Cream
• 2 tablespoons Lime Juice (Freshly squeezed)
• 0.5 cup Soy Sauce (Low‑sodium preferred)
• 0.25 teaspoon Ground Ginger
• 0.25 teaspoon Ground Garlic
• 0.5 cup Brown Sugar (For teriyaki)
• 0.5 tablespoon Rice Vinegar
• 0.5 tablespoon Cornstarch (teriyaki) (Mixed with water to slurry)
• 1 cup Greek Yogurt (strained) (Full‑fat, plain)
• 0.5 cup Cucumber (Grated, excess moisture squeezed out)
• 2 tablespoons Lemon Juice (Freshly squeezed (½ lemon))

Instructions

1. Spaghetti (Marinara) Sauce – Sauté Aromatics

   Heat a drizzle of olive oil in a saucepan over medium heat. Add 2 Tbsp diced onion and 1 minced garlic clove; sauté until softened, about 5 minutes.

   Time: PT5M

   Temperature: Medium heat

2. Spaghetti Sauce – Blend

   Add the 28 oz crushed tomatoes, 1 Tbsp tomato paste, 1/8 tsp salt, 1/8 tsp black pepper, 1/2 tsp dried basil, 1/2 tsp dried oregano, and 1 tsp sugar (optional) to the saucepan. Use an immersion blender (or transfer to a countertop blender) and blend until smooth, about 2 minutes.

   Time: PT2M

3. Spaghetti Sauce – Cool & Store

   Allow the sauce to cool to room temperature, then transfer to a deli‑size container. Portion into 1‑cup freezer bags or keep as a 4‑cup batch for the fridge.

   Time: PT3M

4. Enchilada Sauce – Combine Ingredients

   In a mixing bowl, combine 1 cup chicken broth, 15 oz tomato sauce, 2 chipotle peppers (remove excess adobo), 1/2 tsp ground cumin, and 2 minced garlic cloves. Blend until smooth (immersion blender).

   Time: PT3M

5. Enchilada Sauce – Store

   Cool the sauce briefly, then pour into freezer bags. Freeze flat for easy portioning (about 3 cups total).

   Time: PT2M

6. Cherry Balsamic Glaze – Prepare Cherries

   Drain the 14 oz can of tart cherries. Blend the cherries in a blender until smooth.

   Time: PT2M

7. Cherry Balsamic Glaze – Make Slurry

   In a small bowl, whisk 2 Tbsp cornstarch into 1 cup water until no lumps remain.

   Time: PT1M

8. Cherry Balsamic Glaze – Cook

   Transfer blended cherries to a saucepan. Add 1/4 cup brown sugar, 1/4 cup balsamic vinegar, 1 tsp salt & pepper, and the cornstarch slurry. Bring to a boil over medium‑high heat, then reduce to a simmer and cook, stirring, until thickened (about 3 minutes).

   Time: PT6M

   Temperature: Medium‑high heat

9. Cherry Balsamic Glaze – Cool & Freeze

   Remove from heat, let cool completely, then pour into a 1½‑cup container. Freeze any leftovers; glaze keeps for 3 months.

   Time: PT3M

10. Oil & Vinegar Dressing – Assemble

    In a squeeze bottle, combine 1/2 cup olive oil, 1/4 cup white wine vinegar, 1 tsp Greek seasoning blend, and a pinch of salt & pepper. Add 1/4 tsp sugar if you prefer a milder tang. Seal and shake vigorously for 30 seconds.

    Time: PT3M

11. Avocado Crema – Blend

    Place the whole small avocado, 3 Tbsp water, 3 Tbsp olive oil, 1 Tbsp sour cream, 2 Tbsp lime juice, 1/8 tsp salt, 1/8 tsp black pepper, and 1/8 tsp ground cumin into a blender. Blend until silky smooth, about 1 minute.

    Time: PT2M

12. Avocado Crema – Store

    Transfer to a deli container, cover tightly, and refrigerate. Use within 1 week. (Freezing not recommended.)

    Time: PT1M

13. Teriyaki Sauce – Combine Base Ingredients

    In a saucepan, whisk together 1/2 cup soy sauce, 1/2 cup brown sugar, 1/4 tsp ground ginger, 1/4 tsp ground garlic, 1/8 tsp black pepper, and 1/2 Tbsp rice vinegar.

    Time: PT2M

14. Teriyaki Sauce – Add Thickener

    Mix 1/2 Tbsp cornstarch with 1 Tbsp water to form a slurry. Add the slurry to the saucepan.

    Time: PT1M

15. Teriyaki Sauce – Cook

    Bring the mixture to a boil over medium heat, then reduce to a simmer. Cook, stirring, for about 3 minutes until the sauce thickens and the sugar fully dissolves.

    Time: PT5M

    Temperature: Medium heat

16. Teriyaki Sauce – Cool & Store

    Remove from heat, let cool, then transfer to a container. Refrigerate up to 1 month or freeze for up to 3 months.

    Time: PT2M

17. Tzatziki – Prepare Cucumber

    Grate 1/2 cup cucumber. Place grated cucumber on a paper towel, press gently to remove excess moisture.

    Time: PT3M

18. Tzatziki – Mix All Ingredients

    In a bowl, combine 1 cup strained Greek yogurt, the squeezed cucumber, 1 minced garlic clove, 2 Tbsp lemon juice, 1 tsp Greek seasoning blend, and a pinch of salt & pepper. Stir until evenly mixed.

    Time: PT2M

19. Tzatziki – Store

    Transfer to a sealed container. Refrigerate for up to 2 weeks.

    Time: PT1M

Nutrition Facts

Calories

120

Protein

2 g

Carbohydrates

12 g

Fat

7 g

Fiber

1 g