Any dietary food will taste better if served under the correct sauce. A good dressing will complement a boring salad, boiled breast or baked fish. With it, the dietary dish will sparkle with new tastes, and a boring diet will become much more fun. Your attention a selection of low-calorie sauces for all occasions. It is possible to grow thin more tasty!
Diet sauces - general cooking principles
At the heart of any sauce is liquid or viscous products. Usually it is yoghurts, vegetable purees and juices, broths, sour cream, soft cottage cheese. Do not forget that for diet recipes it is better to use ingredients with minimal fat content. The oil can be added to the sauce or used in the cooking process, but it should not be much. It is better to take olive oil or coconut, they have pleasant tastes, fresh are very useful and are easily digested.
What is added to sauces:
• fresh, browned or boiled vegetables;
• cheese, eggs;
• horseradish, mustard, adjika;
• various spices.
You should not use a lot of salt for refilling, as it prevents losing weight. Flour and starch are high-calorie foods, but this does not need to pay attention. For sauces, a small amount is used, but it can be great to change the texture. If sugar is indicated in the recipe you like, you can exclude it or replace it with honey. Careful to be with soy sauce, purchased mustard and other industrial additives. Often they have a lot of sugar, thickeners, preservatives, which will only harm the figure.
Dietary Fake Mayonnaise Sauce
A variant of a very simple diet sauce, which tastes like mayonnaise. Suitable for poultry, fish, salads, meat and truly it is universal. You can add garlic to taste.
Ingredients
• 200 grams of natural yogurt;
• 1 tsp. mustard;
• salt pepper;
• egg;
• 1 tsp. lemon juice. Cooking
1. Boil an egg, remove the yolk, we do not need protein. Grind the yolk until smooth, salt and pepper, add mustard with lemon juice.
2. Continue stirring, gradually introduce natural yogurt. We choose a thick product so that the sauce does not turn out to be liquid, it does not flow down from the dish.
3. Optionally, squeeze a clove of garlic, throw a little dill, it all depends on which dish will be served sauce.
4. Use the sauce immediately, he does not need to insist. If fresh vegetables and greens were not added, then in the refrigerator it will stand perfectly for two days provided fresh yogurt is used.
Dietary tomato tomato sauce
The recipe for a very delicate and dietary tomato sauce, which will be a great alternative to purchased ketchup with an incomprehensible composition, thickeners and starch.
Ingredients
• 1 kg of tomatoes;
• spoon of olive oil;
• three cloves of garlic;
• 1 tsp. ground paprika;
• 0.3 tsp. red pepper;
• 0.5 tsp. coriander kernels;
• carnation;
• five black pepper peas.
Cooking
1. Boil in a pot a little water, enough liters. Throw the tomatoes with incised sandpaper, withstand a few seconds, catch with a slotted spoon and pretend to bowl with cold water. Remove the skin.
2. Cut the tomatoes into slices, throw them into a cup, chop the blender. You can twist tomatoes. If you want to get a very gentle sauce, you can take out the seeds to use only the clean pulp of tomatoes.
3. Pour some oil into a saucepan, put chopped garlic cloves, fry for a few seconds.
4. Add tomatoes, boil the sauce after boiling for about five minutes, add salt, throw one clove.
5. Add paprika, crushed peppercorns. For the sharpness we put red ground pepper. Its quantity is adjustable to your taste. Give the sauce another boil for a moment, remove from heat.
6. After cooling, it is advisable to remove the cloves, the sauce is beautifully stored in the refrigerator for several days. Optionally, you can add a little vinegar, for greater reliability.
Dietary sauce of sour cream, garlic and cottage cheese
Option sour cream dietary curd. Use a product with a minimum fat content, usually it is 10%. The missing taste and thickness can be easily adjusted with cottage cheese.
Ingredients
• 150 g sour cream;
• 70 g low-fat cottage cheese;
• 15 g garlic;
• salt, pepper, dill.
Cooking
1. Cottage cheese is good to knead or rub. You can fall asleep in a blender and chop immediately with garlic. Or chop the teeth separately, combine with cottage cheese adjusted to homogeneity.
2. Mix sour cream with cottage cheese and garlic, pepper and salt. Carefully grind the mass or quickly beat the blender. In this case, the sauce is uniform, light, tender.
3. Cut a few sprigs of dill, add to the sauce. We use it as a salad dressing, served with meat, poultry or baked vegetables.
Dietary sauce Tsatsiki (tzatziki)
A variant of the Greek diet sauce on yogurt. It is prepared with fresh cucumbers. Despite the low calorie content, it turns out to be pleasant, rich, will complement any dish of chicken, fish, vegetables or cereals.
Ingredients
• 200 g of yogurt;
• two cloves of garlic;
• two cucumbers;
• 10 ml of olive oil;
• salt, greens, pepper.
Cooking
1. We rub cucumbers. If the skin is rough or inside large seeds, then we get rid of all the excess. Sprinkle the grated vegetable with salt, mix, leave for fifteen minutes.
2. While you can chop a couple of cloves of garlic, combine with olive oil, then pepper, dilute it all with Greek thick yogurt. If the oil does not fit in kalorazh, you can reduce the amount, but it is desirable to add it for a light flavor.
3. Returning to the cucumbers. They have already released a lot of juice, which must be squeezed out with excess salt. You can just do it by hand.
4. We shift cucumbers to the base of yogurt, stir and the sauce is ready! Letting it stand for about a quarter of an hour to reveal the taste of the ingredients.
Horseradish - a popular diet sauce
Khrenovina, hrenovuha, horloder is an old Russian sauce, with amazing taste and aroma. It is very simple to prepare it, it is beautifully stored for several months and has a very small caloric content, great for diet food.
Ingredients
• 1.5 kg of tomatoes;
• garlic head;
• 40-50 g horseradish root;
• salt, a little oil.
Cooking
1. The most difficult moment in the preparation of horseradish - chop horseradish. Roots rather tough and hearty, cause lacrimation. They need to be carefully cleaned, cut into pieces, twist through a meat grinder or chop harvester. You can attach a bag to the meat grinder so that the chips fall into it and do not irritate the eyes.
2. Peel the garlic. It should also be a lot, as the vegetable is a good preservative. We grind. You can skip the horseradish through the meat grinder.
3. Cut the tomatoes into pieces, remove the seal at the point of attachment with a sprig, chop. The skin in the classic shit does not need to be removed.
4. Put in the total weight of a tablespoon of salt. Stir until dissolved.
5. Put the sauce in jars or bottles. Apply a thin layer of oil on top to prevent mold from appearing. Close, leave in the refrigerator. It is desirable to insist fucking day.
Diet sauce gravy
The recipe for a simple tomato gravy, which is wonderfully combined with grain dishes, legumes or side dishes of boiled vegetables.
Ingredients
• 500 ml of tomato juice;
• onion;
• carrot;
• a spoonful of flour;
• spoon of butter;
• garlic, spices.
Cooking
1. Pour a little oil on the pan, add onions, cut into small cubes, rubbed carrots in a minute, cook on low heat until soft.
2. Add flour, stir quickly to avoid lumps, warm up for a minute. Since little oil is used, the flour will not be fried.
3. Add tomato juice, bring to a boil, stir constantly. Mass will begin to thicken.
4. After boiling, warm the sauce for another couple of minutes, add salt and pepper. 5. At the very end we throw crushed garlic, any seasoning to improve the taste, season with greens, laurel.
Dietary onion sauce in broth
To make this sauce, you will need some chicken, meat, mushroom or vegetable broth. Remember that it should not be bold.
Ingredients
• 170 g onions;
• 200 ml of broth;
• 10 g of oil;
• 90 g sour cream;
• two cloves of garlic;
• some spices.
Cooking
1. We clean the onions, spread them in a slightly greased pan, pass on a small fire for a minute. Add the broth, simmer under the lid until soft.
2. Remove the onions in the broth from the heat, cool slightly, then blend with a blender or rub through a sieve. It should make a gentle onion puree.
3. Return mashed potatoes to the pan or shift to a small saucepan, re-set on the stove.
4. Add sour cream, pepper and salt, season with garlic, warm up almost to boiling.
5. Cool the prepared sauce, season with green onions and dill.
Diet sauces - tips and tricks
• To reduce the calorie content of the sauce with roasted vegetables, they can be browned in a non-stick frying pan or sprinkled with oil, cooked in a microwave or in an oven.
• If you do not like the pale color of the sauce, it turned out not very appetizing or unpleasant shade, then it can be corrected with the help of turmeric, paprika, beet juice and other coloring ingredients.
• Vinegar in diet sauces is better to replace with lime or lemon juice, they are much more useful.
• Ripe avocado has an oily structure, it perfectly replaces mayonnaise and other fatty dressings. It is only necessary to add spices to the minced pulp.
