10 diet sauces for those who care about their shape

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Delicate, spicy, fruity - with such dressings, any dish will become tastier.

1. Delicate sauce with feta cheese

• Calorie content: 83 kcal per 100 g.
• Suitable for: sandwiches and red fish.

Ingredients

• 50 g feta cheese;
• 1 glass of yogurt
• 1 fresh or pickled cucumber;
• a sprig of dill.

Preparation

Grind all ingredients in a blender. You can make the mixture thinner or thinner with yoghurt. The sauce will taste better if it is steeped in the refrigerator. Dill can be replaced with any other greens or bell peppers.

2. Apple sauce with curry

• Calorie content: 65 kcal per 100 g.
• Suitable for: meat, poultry, vegetables.

Ingredients

• 1 apple;
• 200 g yogurt;
• 1 teaspoon curry

Preparation

Grate the apple or chop in a blender, mix with yogurt and curry. You can use ready-made applesauce from baby food, but it may contain sugar - the calorie content will increase.

3. Ranch sauce

• Calorie content: 90 kcal per 100 g.
• Suitable for: potatoes, meat dishes, side dishes.

Ingredients

• 125 ml buttermilk
• 125 ml sour cream;
• 50 g chives;
• 10 g green onions;
• 1 clove of garlic;
• 1 teaspoon dry mustard
• 2 teaspoons of apple cider vinegar
• dried or fresh herbs to taste;
• allspice and salt to taste.

Preparation

This sauce was invented by an American farmer. The original recipe uses mayonnaise instead of sour cream. Sour cream or yogurt can also be substituted for buttermilk if you haven't found it. With homemade sour cream, the sauce will be tastier, but more nutritious.

Chop the onion and garlic, top with the buttermilk and sour cream, add the remaining ingredients and stir.

4. Yoghurt dressing with mustard

• Calorie content: 61 kcal per 100 g.
• Suitable for: salads, vegetables, meat.

Ingredients

• 250 ml of natural yogurt;
• 1 teaspoon Dijon mustard
• 1 teaspoon apple cider vinegar
• a pinch of dried dill and parsley.

Preparation

This dressing is easy to make even without a blender. It is enough to mix everything well.

5. Green cream sauce

• Calorie content: 63 kcal per 100 g.
• Suitable for: pasta, toast and sandwiches.

Ingredients

• 100 g green peas;
• 1 fresh cucumber;
• green onions to taste;
• 1 glass of yogurt.

Preparation

Grind vegetables in a blender or mixer, mix with yogurt. Lovers of a spicy taste can add a tablespoon of chili.

6. Lemon honey vinegar dressing

• Calorie content: 71 kcal per 100 g.
• Suitable for: vegetable salads with lots of greens, fish, seafood.

Ingredients

• 25 ml lemon juice;
• 2 teaspoons of honey;
• a few drops of wine vinegar;
• salt to taste.

Preparation

This sauce is prepared just before serving by simply stirring all the ingredients. Honey does not belong to dietary products, but in such small doses it will not harm the figure.

7. Chickpea sauce

• Calorie content: 80 kcal per 100 g.
• Suitable for: wheat and rice noodles, meat, sandwiches.

Ingredients

• 100 g of boiled chickpeas;
• 1 tablespoon lemon juice
• 100 ml orange juice;
• dry or freshly grated garlic;
• salt, pepper - to taste.

Preparation

Grind everything in a blender, adding water depending on the desired thickness of the sauce.

8. Spicy chutney

• Calorie content: 58 kcal per 100 g.
• Suitable for: rice, tofu, bean stew.

Ingredients

• 300 g of sweet or semi-sweet onions;
• 250 g apples;
• ¹⁄₂ teaspoon olive oil
• 45 g lime;
• 15 g of ginger root;
• 1 chili pepper;
• 6 cloves of garlic;
• cinnamon, cloves, nutmeg, black pepper - to taste.

For a yellow-green chutney, go for white onions and green apples, for a red sauce - blue onions and red apples.

Preparation

Chutney is a famous Indian sauce with an unusual sweet and spicy flavor. To prepare it, chop the onion and garlic. Place in a saucepan with a little olive oil. Cover and simmer over low heat.

Chop the apples, excluding the core, and the lime with the rind. Add fruit to a saucepan. After that, finely chop the ginger, chili and, along with the spices, send to the stewpan. You can add a little salt or sugar to the sauce.

Chutney is stewed for about an hour over low heat. If the mixture thickens during cooking, add a little boiling water.

9. Salsa

• Calorie content: 24 kcal per 100 g.
• Suitable for: Mexican food (corn tortillas, nachos), meat dishes, side dishes.

Ingredients

• 500 g ripe tomatoes;
• 1-2 chili peppers;
• 4 cloves of garlic;
• 10 g onions;
• 40 ml lemon or lime juice;
• 50 g fresh cilantro;
• seasonings to taste.

Preparation

This is one of the many salsa recipes, close to the classic. Bell peppers, carrots and other vegetables can be added if desired.

To make salsa, wash the tomatoes and peel them off. Boil water in a saucepan and dip the tomatoes in it for a couple of minutes. Then transfer them to cold water, wait for them to cool, and peel them off.

Chop the tomato pulp, onion and garlic. Squeeze lemon or lime into it. Peel and finely chop the chili. Be careful, it is very caustic - use gloves instead. Add chopped herbs and spices to the sauce. Stir and refrigerate for several hours.

10. Sweet and sour sauce

• Calorie content: 75 kcal per 100 g.
• Suitable for: Asian cuisine, fried vegetables, rice.

Ingredients

• 200 ml pineapple juice;
• 60 ml of water;
• 3 tablespoons tomato paste or sauce
• 2 tablespoons of vinegar;
• 1 tablespoon of soy sauce
• 1 tablespoon starch (preferably corn starch).

Preparation

This is a dietary version of the sweet and sour sauce without sugar. However, sugar is still found in soy sauce and tomato paste, but in small quantities. If possible, use freshly squeezed pineapple juice, but from a can or bag will work too.

Combine juice, water, vinegar, soy, and tomato sauces in a heavy-bottomed saucepan or saucepan. Heat the mixture over medium heat for 5 minutes, stirring constantly. If you want a thicker sauce, add the starch diluted with hot water.