10 dietary sauces for those who care about the figure

Gentle, sharp, fruity - with these ingredients to any dish will become tasty.

1. Delicate sauce with feta cheese

• Calories: 83 kcal per 100 g
• What fits: sandwiches and red fish.

Ingredients

• 50 g of feta cheese;
• 1 cup yogurt;
• 1 fresh or pickle;
• a sprig of dill.

preparation

Grind all the ingredients in a blender. With yoghurt mixture can be made more liquid or dense. The sauce will taste better if you configure themselves in the refrigerator. Dill can be replaced by any other herbs or pepper.

2. Apple sauce with curry

• Calories: 65 kcal per 100 g
• What fits: meat, poultry and vegetables.

Ingredients

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

preparation

Apple rub on a grater or chop in a blender, mix with yogurt and curry. You can use ready-made apple puree baby food, but it can be sugar - calorie increase.

3. ranch dressing

• Calories: 90 kcal per 100 g
• What fits: potatoes, meat dishes, side dishes.

Ingredients

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

preparation

This sauce invented the American farmer. In the original version of the recipe used instead of sour cream mayonnaise. Sour cream or yogurt can be substituted for buttermilk if you did not find her. With sour cream sauce will taste better, but high-calorie.

Chop the onion and garlic, pour the buttermilk and sour cream, add the remaining ingredients and mix.

4. Yoghurt dressing with mustard

• Calories: 61 kcal per 100 g
• What fits: salads, vegetables, meat.

Ingredients

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

preparation

This dressing is easy to do even without a blender. Suffice all mix well.

5. Green sauce, cream

• Calories: 63 kcal per 100 g
• What fits: pasta, toast and sandwiches.

Ingredients

• 100 g of peas;
• 1 cucumber;
• green onion - to taste;
• 1 cup of yogurt.

preparation

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

6. Lemon-honey dressing with vinegar

• Calories: 71 kcal per 100 g
• What fits:vegetable salads with lots of greenery, fish, seafood.

Ingredients

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

preparation

This sauce is prepared immediately before serving dishes simply mixing all the ingredients. Honey does not apply to dietetic products, but in such small doses, it will not harm the figure.

7. Chickpea sauce

• Calories: 80 kcal per 100 g
• What fits: Wheat and rice noodles, meat, sandwiches.

Ingredients

• 100 g boiled chickpea;
• 1 tablespoon lemon juice;
• 100 ml of orange juice;
• dry or fresh garlic peretorty;
• salt and pepper - to taste.

preparation

Grind everything in a blender, add water depending on the desired density of the sauce.

8. spicy chutney

• Calories: 58 kcal per 100 g
• What fits: rice, tofu stewed beans.

Ingredients

• 300 g of onion varieties of sweet or semisweet;
• 250 g of apple;
• ¹/₂ teaspoon of olive oil;
• 45 g of lime;
• 15g ginger root;
• 1 chili pepper;
• 6 garlic cloves;
• cinnamon, cloves, nutmeg, black pepper - to taste.

If you want to get a yellow-green chutney, choose white onions and green apples, if you want red sauce - blue bow and red apples.

preparation

Chutney - a well-known Indian sauce with an unusual sweet-spicy taste. To make it, chop the onion and garlic. Put in a saucepan, add a little olive oil. Cover and leave to languish on low heat.

Cut apples, excluding core, and lime with the peel. Add vegetables to the skillet. After this, finely chop the ginger, chilli and spices, along with send in a saucepan. For the sauce, you can add a little salt or sugar.

Chutney extinguished about an hour on low heat. If the mixture thickens during cooking, add a little boiling water.

9. salsa

• Calories: 24 kcal per 100 g
• What fits: Mexican food (corn tortillas, nachos), meat dishes, garnishes.

Ingredients

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

preparation

This is one of the many salsa recipes, approximate to the classic. Optionally, add bell pepper, carrots and other vegetables.

To prepare the salsa, tomatoes, wash and clean them from the stalks. Boil water in a pan and dip the tomatoes in it for a couple of minutes. Then shift them in cold water, wait until they have cooled down, and remove them from the skin.

Chop the pulp of tomatoes, onions and garlic. Squeeze lemon or lime to. Remove seeds and finely chop the chili. Be careful, it is very pungent - better wear gloves. Add the sauce chopped herbs and spices. Stir and refrigerate for several hours.

10. Sweet and sour sauce

• Calories: 75 kcal per 100 g
• What fits: Asian dishes, fried vegetables, rice.

Ingredients

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

preparation

It is a dietary option sour-sweet sauce without sugar. However, sugar is still contained in the soy sauce and tomato paste, but in small quantities. If possible, use fresh pineapple juice, but it is also nice from a can or package.

Mix juice, water, vinegar, soy sauce and tomato in a pan with a thick bottom or skillet. Heat the mixture on medium heat for 5 minutes, stirring continuously. If you want a thicker sauce, add the starch, divorced hot water.