What foods for light sauces?
Not all ingredients can be used for light sauces. Certain condiments should be excluded or used sparingly. However, there are others that you can use and abuse.
Foods to avoid a bit …
- Try not to include the Relieved mayonnaise to your sauces: a tablespoon provides 37.6 kcal.
- Also pay attention to the cream : using 10 g of 30% fat cream, you will add 30 kcal to your preparations, 17 kcal for the same amount of 15% cream.
- Measurement also if you sprinkle your dishes with wheat germ (33 kcal per 10 g) or yeast (29 kcal per 10 g).
Foods to avoid a lot …
- Put a stop to the oil for the preparation of sauces … A tablespoon = 80 kcal.
- Forget the standard mayonnaise to keep the line: 10 g = 72 kcal.
- As much as possible, avoid incorporating dry cheese in your sauces: one portion (30 g) of Roquefort contains 108 kcal; parmesan, 114 kcal.
Foods to choose
“Use natural yogurt or 0% cottage cheese (50 kcal / 100 g) as a base for creamy sauces ”, advises Valérie Espinasse.
For your salad dressings, choose vinegar, lemon juice, soy sauce (6 kcal / 10 g) or sweet and sour sauce (10 kcal / 10 g). To decorate and spice up these preparations, add spices (coriander, cumin …) and aromatic herbs (basil, parsley…). And don’t forget the garlic, capers, mustard …
Our slimming sauce ideas for summer dishes
As an aperitif, dip vegetable sticks, surimi, or prawns in light sauces! “The one with 0% cottage cheese is tasty and low in calories (25 kcal/person): mix 150 g of cottage cheese, the juice of half a lemon, a teaspoon. a teaspoon of tarragon, a teaspoon. of turmeric, salt, pepper to your liking ”, recommends Valérie Espinasse.
Variations: decline this sauce with dill, garlic, and cucumbers or in a spicy version with lots of spices and Tabasco.
For your salads
Realize a vinaigrette that will only bring you 50 kcal : mix 1 tsp. tablespoon of vinegar (or lemon), 1 tsp. a teaspoon of mustard, 1 tsp. tablespoon of water and 2 tbsp. tablespoons of oil, salt, pepper.
Variation: for a creamier mixture, opt for the cottage cheese alternative. Place in a bowl 2 tbsp. of cottage cheese, extend with milk. All you have to do is add the herbs and spices you like.
With your grills
Prepare a light and spicy sauce to spice up your meats. For 2 people: 150 g of cottage cheese at 0% fat, 1 tsp. tablespoon of curry, 1 dash of Tabasco, 1 tsp. of soy sauce, 1 tsp. tablespoon of ketchup, 1 clove of garlic. Chop the garlic and place it in a bowl with the rest of the ingredients. Mix and let rest in the refrigerator.
Cocktail, caesar, aioli, tartare and ketchup sauces in a light version
Nothing like a good tartar or aioli sauce to accompany grilled meats on the barbecue or other summer dishes. But when you watch your line, you better give up preparations sold in stores which contain a lot of additives and are very sweet. Why deprive yourself of your sfavorite aces while you can them reinvent in a lean way ?
Light cocktail sauce
Preparation time: 10 minutes For 4 people (32 kcal/portion): 150 g of 0% cottage cheese, half a lemon, 1 tsp. tablespoon of mustard, 1 egg yolk, 2 tsp. tablespoon of tomato coulis, 1 tsp. coffee cognac, salt, pepper.
In a bowl, mix the ingredients until the mixture is smooth. Adjust the seasoning if necessary and enjoy with shellfish, raw vegetables.
Light caesar sauce
Preparation time: 10 minutes For 4 people (36 kcal/portion): the yolk of a hard-boiled egg, 1 tsp. mustard, 3 tsp. tablespoon of 0% cottage cheese, 10 g of grated Parmesan, 2 tbsp. a teaspoon of capers, the juice of half a lemon, 1 crushed garlic clove, salt, pepper.
Crush the yolk and mix it with the mustard. Add the cottage cheese while mixing. Place the preparation in the bowl of a blender, incorporate the rest of the ingredients, and blend. Adjust the seasoning to your taste and leave it in the fridge until ready to serve. Ideal with a salad.
Light aioli sauce
Preparation time: 10 minutes For 4 people (12.5 kcal/portion): 1 natural yogurt, 2 cloves of garlic, 1 onion, salt, pepper.
Finely chop the garlic and onion, add the yogurt and mix in a bowl. Salt and pepper to your liking. This sauce is perfect to accompany steamed fish or shellfish.
Light ketchup sauce
Preparation time: 1 hour. Cooking time: 50 minutes. Rest: 1 hour For 1 bottle: 8 tomatoes, 1 onion, 1 clove of garlic, 2 tbsp. to s. vinegar, 2 tbsp. to s. aspartame, salt, pepper, Espelette pepper.
Cook the tomatoes in a saucepan of hot water then peel them. Mince the onion and garlic and brown them over low heat with the peeled tomatoes. Add salt, pepper, and Espelette pepper and cook for 20 minutes. Mix the ingredients then put everything back in a saucepan. Add the vinegar and aspartame. Simmer for half an hour. Let cool and store in the refrigerator.
Light tartar sauce
Preparation time: 10 minutes. Rest: 1 hour For a jar: 2 jars of 0% cottage cheese, 1 tbsp. to s. fine mustard, 5 pickles, parsley, chives, salt, pepper.
Cut the pickles into thin slices. Chop the parsley and chives. Mix all the ingredients and keep cool.
Source : “Nutritional composition of foods, Ciqual table”, ANSES site (National Food Safety Agency).