Sauces: top 10 diet recipes

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Anyone who follows proper or dietary nutrition knows that it is not recommended to include sauces in their diet. Conventional sauces contain many empty calories, but they do not satisfy the feeling of hunger, but rather provoke it. Cooked with a huge number of ingredients, these sauces are high in fat and sugar! That is why nutritionists recommend avoiding this kind of food, and even if you include them in the diet, then only if they were prepared at home from carefully selected ingredients.

I offer simple and correct dressings for second courses, which you can safely include in your diet for weight loss and not worry about extra calories!

Before I begin the mass of recipes, let’s find out exactly which sauces can be on healthy eating and from which it is better to cook them!

  • Natural yogurt. This is an excellent base for preparing various healthy sauces that can be served with dietary dishes. Yogurt contains few calories, goes well with other ingredients. This sauce is suitable for a large number of dishes.
  • Tomatoes or tomato juice. Another popular ingredient for making diet sauce is tomatoes. 100 grams of this product contains only 20 calories. In combination with spices and various herbs, tomato juice will be an excellent dietary sauce.
  • Low fat sour cream. This product is also well suited for making dietary sauces. The main thing is to use sour cream with 10% fat.
  • Kefir. You can also make yogurt sauce with kefir. This is an ideal substitute for sour cream and yogurt if you are very strict in calorie counting.
  • Vegetable broth. Dietary sauces can also be prepared with vegetable broths. Such sauces replace fat milk or cream.

Dietary pasta sauce

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If you are looking for an ideal and low-calorie pasta sauce, we recommend that you pay attention to this simple and delicious recipe. The sauce is based on tomatoes that are perfect for spaghetti and will not add extra calories to the finished dish. You will need these ingredients:

2 medium tomatoes. We make an incision on them and lower them into hot water for 1 or 2 minutes. Then remove the skin and cut it into pieces.

1 tablespoon of olive oil. You can use any other oil if desired. A lot of oil is not recommended, as it is quite high in calories.

1 small onion. Finely chopped.

1 clove of garlic. Squeeze through a garlic squeezer or rub on a fine grater.

Salt and pepper to taste.

In olive oil, fry the onions and garlic for a couple of minutes. Then add the tomatoes, spices and cook for about 15 minutes on low heat. The ready sauce must be beaten in a blender!

Dietary Chicken Sauce

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If you are tired of eating boiled chicken breast dry, then you can try to diversify your diet with this simple healthy chicken sauce. You will need these ingredients:

Tomatoes in their own juice. Grind them in a blender and take 6 tablespoons.

1 teaspoon Dijon mustard.

6 tablespoons of kefir.

Salt and pepper to taste.

A mixture of Provence herbs.

All you need to do is mix all the ingredients and let the sauce brew a little! This recipe is perfect for turkey and chicken.

Milk sauce – diet recipe

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Usually, all milk sauces are high in calories, which is explained by the content of cream and a large amount of butter. But I offer a simple recipe for dietary Bechamel sauce, which you can even include in your diet, not even a diet. For this recipe you will need the following ingredients:

500 ml of milk. We use low-fat milk. In 100 grams of such a product, only 30 calories.

10 grams of butter.

30 grams of flour. Instead of the usual wheat, we use any whole grain.

Salt, pepper, and nutmeg to your liking.

Melt the butter over low heat, then add the whole-grain flour and pour the milk in a thin stream, stirring constantly. Your goal is to get rid of lumps. Cook until thickened. Then put salt, pepper, and nutmeg to your liking.

Cream sauce

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Preparing a creamy sauce on a diet is a difficult but doable task. The basis for our dish will be leek! It is this vegetable that gives an excellent creamy aroma and taste, which will give us the opportunity to refuse fat cream.

So, we need the following ingredients:

1 leek. We remove the stems and cut the onion into thin slices.

2 sticks of celery. Cut it into small pieces.

10 grams of butter.

125 grams of nonfat milk. Vegetable milk will do.

1 teaspoon of lemon juice.

1 teaspoon Dijon mustard.

125 grams of any vegetable broth. To cook it, you can boil onions, carrots, celery, and any greens. Such a broth can be frozen and stored in the freezer.

Salt and pepper to taste.

In butter, fry leeks and celery. Stew until the vegetables are soft. Then we shift the vegetables into a blender and put all the other ingredients there. Whip and get a wonderful cream sauce!

Yogurt sauce

An ideal sauce for second courses can be prepared on the basis of natural yogurt with the addition of ripe avocado. For this recipe you will need the following ingredients:

1 cup of yogurt. You can use Activia yogurt, its consistency is suitable for the sauce.

1 ripe avocado. Be sure to choose a ripe avocado.

Any greens to taste.

1 teaspoon of lemon juice.

Salt and pepper.

All ingredients are sent to a blender. This healthy sauce is perfect for any main course!

Sour cream sauce

The sour cream sauce is famous for its calorie content, but we tried to find a recipe that can be included in the diet even on a diet. You will need these ingredients:

2 onions. Finely chopped.

1 tablespoon of coconut oil. You can use any other oil.

100 grams of sour cream. We use low-fat sour cream, about 100 calories are contained in 100 grams of such a product.

100 grams of low-fat cottage cheese. Philadelphia or Hochland will do.

Salt and pepper to your liking.

On one spoon of oil, fry the onion until golden brown. Remove from heat and let it cool. Then send all the ingredients to the blender. The dietary sauce is ready!

Garlic Sauce

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Garlic lovers should definitely make garlic sauce, which will be a great addition to the main dishes and add a spicy variety to the diet menu.

For this recipe you need the following ingredients:

100 grams of natural yogurt.

2 cloves of garlic.

1 tablespoon of ordinary mustard.

50 grams of any low-fat cream cheese.

Salt and pepper to your liking.

All ingredients are sent to a blender. Then be sure to send the sauce to the refrigerator.

Cheese sauce 

This sauce is considered one of the most high-calorie. In the usual classic recipe, it is prepared not only on the basis of cheese but also on a large amount of butter and cream. I have selected for you a recipe with a minimum of harmful ingredients.

100 grams of hard cheese. Ideally, it is best to use low-fat varieties, then you will significantly reduce the calorie content of the finished sauce.

250 grams of milk. Take skim milk with 1% fat.

25 grams of starch.

Mix all the ingredients in a container and send them to a small fire. Constantly stir the sauce and cook until the cheese is completely dissolved. You can add your favorite spices to the finished sauce if desired.

Meat sauce

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If you are looking for the perfect meat sauce, then beetroot sauce is what you need! Delicious, tender sauce is great for baked meat! You will need the following ingredients:

2 medium beets. To make the sauce tender, beets should be baked in the oven. Peel and cut the finished beets.

1 small onion. Finely chopped.

1 tablespoon of olive oil.

2 cloves of garlic.

150 ml of natural yogurt. Can be replaced with non-greasy sour cream if desired.

Salt and pepper to your liking.

Fry the onion in oil until golden brown. Put all the ingredients in a blender and beat.

Fish sauce

Fish lovers can also treat themselves to a simple sauce that is suitable for all fish dishes. This sauce is prepared from the following ingredients:

2 cups of fish stock.

1 tablespoon of flour. I use whole grain flour instead of wheat.

1 tablespoon of any vegetable oil.

1 tablespoon of lemon juice.

Salt and pepper to taste.

Heat a spoonful of vegetable oil and add the flour. Mix and add a thin stream of fish stock. Salt and pepper. Stir and cook over low heat until the sauce thickens.


2 thoughts on “Sauces: top 10 diet recipes”

  1. Pingback: Tomato sauce (like ketchup) - ForHealthForHealth

  2. Pingback: Diet pizza: chicken recipe, no dough, oatmeal - For Health

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