10 dietary sauces for those who care about their figure

Reviews (4)

Prepared by: Vladimir Bratikov

03/17/2016 Cooking time: 45 min

Save

I cooked)

Estimate

Delicious dietary gravy for those who want to lose weight or care about their health. The gravy is very simple to prepare, very healthy, and very tasty with buckwheat. The dish can be served for both lunch and dinner.

Delicate sauce with feta cheese

oposude.com

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;
sprig of dill.

Preparation

Grind all ingredients in a blender. You can use yogurt to make the mixture thinner or thicker. The sauce will taste better if it sits in the refrigerator. Dill can be replaced with any other herbs or bell pepper.

PP sauce for meat

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

2 medium beets. To make the sauce tender, the beets should be baked in the oven. Peel the finished beets and cut into cubes.
1 small onion. Finely chop.
1 tablespoon olive oil.
2 cloves of garlic.
150 ml natural yogurt. Can be replaced with low-fat sour cream if desired.
Salt and pepper to your taste.

Fry the onion in oil until golden brown. Place all ingredients in a blender and blend.

Apple sauce with curry

gustiditalia.com

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 it 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.

Useful video

Watch this video about making Pesto sauce:

Ranch sauce

postila.ru

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 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 version of the recipe uses mayonnaise instead of sour cream. You can also replace buttermilk with sour cream or yogurt if you can’t find it. With homemade sour cream the sauce will be tastier, but higher in calories.

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

Options for low-calorie recipes that can be prepared at home

You can choose the most suitable sauces for each dietary dish, since recipes for their preparation are offered in a rich variety.

For meat

Diet barbecue sauce is nourishing, low-calorie and tasty. To prepare it take:

honey and apple cider vinegar in equal proportions;
finely chopped onion, mustard, olive oil, lemon juice, garlic, ground red pepper to taste.

Mix vinegar and honey according to recipe. Then add the remaining ingredients and mix the mixture using a blender. If the consistency is too thick, you can add a little water.

Apple curry will give the dish a fresh taste.

List of required products:

apple;
a glass of natural yogurt;
teaspoon curry.

Grind the peeled apple in a blender. Mix with yogurt and curry according to recipe.

To prepare traditional American ranch sauce, you need to prepare:

125 milliliters each of buttermilk and sour cream;
50 grams of chives;
10 grams of green onions;
garlic clove;
a teaspoon of dry mustard;
2 teaspoons apple cider vinegar;
any herbs, allspice and salt to taste.

Chop the onion and garlic. Mix the remaining ingredients thoroughly and pour the finished mixture over the previous ingredients.

Chickpea sauce is suitable not only for meat, but also for pasta. To prepare the sauce, prepare:

100 grams of boiled chickpeas;
a tablespoon of lemon juice;
a third of a glass of orange juice;
fresh grated garlic;
salt and pepper to taste.

How to prepare: Grind all the ingredients according to the recipe in a blender. If the sauce seems too thick, add a small amount of boiled water.

Salsa sauce is considered traditional American. It contains products that are allowed for people losing weight:

0.5 kilograms of tomatoes;
1 chili pepper;
4 cloves of garlic;
10 grams of onions;
40 milliliters of lemon juice;
cilantro and seasonings to taste.

First, remove the stems from the tomatoes. Place the fruits in boiling water for a few minutes, and then carefully remove the skins. Mix the vegetable pulp with onion and garlic. Add lime and lemon juice. Add chopped herbs, spices and chili pepper. Mix thoroughly and refrigerate for several hours.

For fish

For fish dishes, it is better to choose sauces made from low-fat cheese, olive oil, lemon juice and fresh herbs. Fish goes well with feta cheese sauce.

Ingredients:

50 grams of cheese;
a glass of low-fat yogurt;
fresh cucumber;
sprig of dill.

Place the ingredients in a blender and grind.

Lemon-honey dressing with the addition of vinegar will highlight the taste of boiled fish. Includes:

25 milliliters of lemon juice;
2 teaspoons honey;
a few drops of wine vinegar;
salt.

You need to mix all the products on the list. The dressing is prepared strictly before serving the main dishes.

Tomato-sour cream sauce is often served with white fish dishes. To prepare, you need to chop one medium-sized onion, and then mix the product with olive oil to taste. Next, you need to add tomato paste to give the sauce a thick consistency.

Sour cream sauce “Freshness” includes herbs, highlighting the taste of fish dishes. Products for cooking:

3 tablespoons sour cream;
a teaspoon of lemon zest;
3 celery stalks;
basil sprig;
salt and pepper to taste.

To get an excellent addition to fish or fish cutlets, mix all the ingredients in the recipe in a blender.

Green sauce, which contains chopped chicken eggs, goes well with fish. For the perfect complement to your fish diet, take:

a glass of low-fat sour cream;
100 grams of fresh herbs: dill, parsley;
3 hard-boiled eggs;
3 tablespoons of wine vinegar;
6 tablespoons of vegetable oil;
a tablespoon of mustard;
salt, pepper to taste.

Mash the yolks and whites with a fork. Add vegetable oil, mustard, vinegar, salt and pepper. Mix everything with sour cream and herbs.

For chicken

Lean chicken goes well with a dressing made from yogurt.

List of products:

2 tablespoons of yogurt and the same amount of low-fat sour cream;
lemon juice to taste;
garlic clove;
a pinch of fresh herbs and ground pepper.

Mix everything using a blender. Serve with cold appetizers and chicken dishes. Cranberry sauce, which is often served with poultry, can be eaten by those losing weight. To prepare it you will need:

1.5 cups cranberries;
0.5 tablespoon of sugar;
0.5 glasses of water;
a tablespoon of orange juice;
zest to taste;
cinnamon stick;
a pinch of salt.

Thaw the berries and place them in a saucepan. Add juice, zest, cinnamon, sugar and salt. Cook over low heat, stirring thoroughly without stopping with a wooden spatula. If the sauce turns out to be too thick, you can add a little boiling water.

Chicken goes well with spinach, so you can make a green dressing for meat at home.

Products:

half a glass of milk and the same amount of spinach;
50 grams of hard cheese;
nutmeg to taste;
garlic clove;
a tablespoon of olive oil;
salt to taste.

Place spinach in a saucepan, add olive oil and minced garlic. Simmer over low heat, stirring constantly. When the liquid has evaporated, pour in the milk according to the recipe. Simmer for 2 minutes. Add grated cheese and turn off heat. Serve the dish chilled.

For pasta

The ideal option for losing weight is the famous “Pesto”, which contains basil. To get a delicious sauce, you need to take:

2 bunches of basil;
2 tablespoons of pine nuts;
50 grams of parmesan;
a tablespoon of olive oil;
a pinch of salt;
3 cloves of garlic.

Grate Parmesan on a fine grater. Cut the garlic into large pieces. Wash and dry the basil. Place all these products in a blender bowl and grind.

Pasta can be served with pumpkin dressing. This is a suitable option for those losing weight.

Products for cooking:

700 milliliters of water;
250 g pumpkin;
a tablespoon of sunflower oil;
bulb;
several walnut kernels;
2 cloves of garlic;
ground pepper and thyme to taste.

Finely chop the onion and start frying it in a frying pan. While the onion is frying, chop the garlic and pumpkin. Fry until the pumpkin softens. Fry the chopped nuts in a frying pan without oil and add to the vegetable mixture. Cool before serving.

Salad dressings

The simplest and most useful for losing weight is considered to be the one prepared in olive oil. A few drops of lemon juice and chopped basil are added to the product. Mix thoroughly and season the vegetables with the mixture before serving.

Yogurt-garlic dressing will successfully replace high-calorie mayonnaise. To prepare it, take a glass of low-fat yogurt, a tablespoon of olive oil and a clove of garlic. Chop the garlic, mix with yogurt and olive oil.

If you mix half a glass of yogurt with two tablespoons of mustard and a spoonful of lemon juice, you can get a healthy mayonnaise substitute for salad.

Gravy

Diet gravy will make a low-calorie dish tasty and healthy. If you've made pasta, tomato sauce goes great with it. To prepare berug:

50 grams of pasta;
4 ripe tomatoes;
2 cloves of garlic;
spices and herbs.

Peel the fruits and cut them into small pieces. Blanch in a frying pan with pasta, garlic, spices and herbs.

Buckwheat porridge goes well with meat gravy. Take:

0.5 kilograms of veal;
a glass of sour cream;
spoon of tomato paste;
2 tablespoons flour;
3 cloves of garlic;
olive oil, salt, spices to taste.

Simmer pieces of meat in a frying pan along with chopped garlic. While the workpiece is simmering on the fire, mix flour, pasta, sour cream, salt and spices until smooth. Add meat and cook until thickened.

Vegetable sauce is the perfect dressing

The use of food additives is necessary. This allows you to make dishes tasty, change the components of the side dish to get an exquisite side dish for the food. Choosing the right sauce is an art. There are three types of sauces - oil, milk or tomato based.

According to official data, we consume 80% more greens when they are seasoned with side dishes or sauces. Young children willingly eat dishes to which tasty seasonings are added. This allows you to increase appetite and make nutrition complete and increase its usefulness. The right dressing is the key to success in the kitchen. For those who are watching their figure, it is necessary to include sauces with cheddar cheese, and avoid adding cream.

Why is it important to add sauces to fresh vegetables?

Sauces for vegetables can be very different.
Any time of year is marked by proper nutrition, so the presence of a side dish or dressing should be a must. A snack should not only be tasty, but also healthy. Sauces for vegetables require special attention. For a summer snack, the vegetable plate should be overflowing with vitamins. You can include low-calorie dishes and dressings for them. The plate must be dominated by cucumbers, peppers, carrots, celery, cauliflower or broccoli. And dressings will allow you to diversify your food and make it nutritious and original. The most unusual sauces are eggplant, curd, and beetroot sauces. They are in perfect harmony with fresh fruits. Dipping sauces have become especially popular. A wooden stick is used for mixing.

Principles of preparing sauces

Sauces will help to dilute a boring diet, making dishes more piquant and unusual, and most importantly, will not harm your figure. So, general cooking recommendations I found on the Internet:

any sauce has a base, it is often presented as fermented milk products, vegetable purees or broths;
do not forget that the product must be low-calorie, so select the ingredients with this in mind;
if the recipe contains oil, then give preference to olive or coconut, which are absorbed faster;
Avoid adding a lot of salt, let the taste be natural;
sugar in the recipe can be replaced with honey;
if the recipe requires industrial additives (soy sauce, mustard, etc.), then do not exceed the dosage indicated on the menu, because such products contain many preservatives and thickeners.

As for me, the principles are simple and designed specifically so as not to affect your beautiful figure in any way.

Have you already prepared low-calorie dressings? What recommendations did you follow? - Let's talk about this topic in the comments. Now let's move on to the preparation stage.

Yogurt dressing with mustard

youtube.com

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

Ingredients

250 ml natural yoghurt;
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.

Recipe 4: Chicken gravy

Chicken gravy in a delicate sour cream sauce is an ideal way to diversify pasta, buckwheat or mashed potatoes. The gravy turns out very tender, aromatic and tasty.

Small chicken breast;
2-3 small onions;
Salt;
Pepper;
Sour cream (or mayonnaise) - 100 g;
Some water;
Vegetable oil.

Wash the chicken, cut into small cubes and start frying in a frying pan with oil. Peel and chop the onion (you can use a blender for speed). As soon as the meat turns white, add the onion and fry everything together over low heat, then add water and simmer over low heat under the lid. As soon as the chicken is almost ready, add sour cream or mayonnaise, salt and pepper to taste and simmer for a few more minutes.

Green cream sauce

grandkulinar.ru

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 the vegetables in a blender or mixer and mix with yogurt. Those who like a spicy taste can add a tablespoon of chili.

Garlic Sause

Garlic lovers should definitely prepare garlic sauce, which will be an excellent addition to main courses and will add piquant 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 regular Russian mustard.
50 grams of any low-fat cream cheese.
Salt and pepper to your taste.

Place all ingredients in a blender. Then be sure to put the sauce in the refrigerator.

Lemon-honey vinegar dressing

pinterest.com

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

Ingredients

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

Preparation

This sauce is prepared immediately before serving, simply mixing all the ingredients. Honey is not a dietary product, but in such small doses it will not harm your figure.

What is the peculiarity of sauces for proper nutrition, diet and weight loss

A tasty and healthy sauce should not only successfully complement dishes, but also not supply the body with extra calories. You should use products that are easily absorbed by the body and do not contain fat, simple carbohydrates, dyes or preservatives.

What is included:

Natural low-fat yogurt is the best substitute for sour cream. The product is enriched with beneficial lactic acid bacteria, protein, and calcium. Pairs well with vegetables, making them more filling.
Olive oil is a source of unsaturated fatty acids and vitamin E. It is better to choose cold-pressed oil, as it contains the maximum of nutrients.
Lemon juice – promotes increased production of gastric juice, helping to speed up the process of food absorption.
Natural mustard – makes dishes more spicy.
Spices – you can add any seasonings to the sauce that go well with the base.
Greens - dill, parsley, basil, cilantro, oregano are added to sauces for a variety of dishes.
Mushrooms are a filling and low-calorie addition to a mushroom-based dish.

Garlic can also be added for a spicy taste. However, the quantity should be moderate, otherwise it will drown out the taste of the main dish.

Be sure to check out:

Vegetable stew of potatoes, zucchini, tomatoes, peppers with pork in a cauldron

A delicious stew in a thick sweet and sour sauce. The meat comes out very soft, and the vegetables are in perfect harmony with it.

We will need:

Pork – 0.5 kg
Potatoes - 1 kg
Zucchini - 1 pc.
Bell pepper - 3 pcs.
Hot pepper - 1 pc.
Tomatoes - 4 pcs.
Carrots - 2 pcs.
Onions - 3 pcs.
Garlic - 5 cloves
Dill
Parsley
Tomato paste - 5 tbsp. l.
Vegetable oil
Ground coriander - to taste
Ground black pepper - to taste
Salt - to taste

Preparation:

Wash the pork well, remove the veins, blot off excess moisture, and cut into small pieces.

Fry in hot oil over high heat until golden brown.

Peel the onion, wash it and chop it into cubes.

We clean the carrots, wash them and chop them into thin slices.

Add the prepared vegetables to the meat in the frying pan, mix well and fry until the vegetables are soft.

In the meantime, let's prepare the zucchini, potatoes and tomatoes. If the zucchini is young, it is not important to remove the skin. Wash it, cut off the edges and cut it into 1.5-2 cm pieces. Transfer it to a cauldron.

Now wash the potatoes, peel them, chop them into pieces like zucchini, and put them in a cauldron.

Remove the skin from the tomatoes. To do this, we make a cross-shaped cut, scald it with boiling water, and then lower it into cold water. Now the skin can be removed from the vegetable without any problems. We cut them like the previous vegetables and send them to them. Mix the ingredients of the cauldron.

We clean the peppers from seeds, remove the stalk, and chop them into medium squares. Peel the garlic and chop into thin rings.

Fans of spicy dishes can add a little hot pepper; half a pod will be enough. Add the prepared ingredients to the frying pan. Stirring constantly, fry for several minutes. Then turn the tomato paste, mix and simmer under the lid for another minute.

Transfer the ingredients from the frying pan into the cauldron. Season with salt, pepper, add bay leaf and pour in 2 cups of water. Place on the fire, cover with a lid and bring the mixture to a boil over high heat. Then reduce the heat to medium and cook the stew until the sauce thickens, this will take about 40 minutes.

Now is the time for greenery. Wash the parsley and finely chop it, add it to the cauldron, stir, simmer for a couple of minutes, turn off the heat.

Serve hot or cold, as you like. Bon appetit!

Diet sauces: useful tips and tricks

To make diet sauce for diet number five, no special skills or culinary talents are required. Just follow our step-by-step recommendations, and also remember a couple of tricks:

Choose milk and sour cream with maximum freshness and minimum fat content. This will give your dishes better taste and quality.
Do not buy dairy products at spontaneous markets or from grandmothers; the usefulness of such products is a stereotype. Buy only in supermarkets and from trusted, good manufacturers who are responsible for the quality of the product. Remember to read the label and look at the production date.
Instead of sour cream, you can use natural white yogurt, it is also called Greek. It should be pure - without sugar, dyes and other additives, simple and snow-white. This product is even healthier than sour cream, and for variety you can make sauces based on it.

The main trick is to feel free to fantasize!

If you strictly adhere to your nutrition plan, then take a detailed list of allowed foods and think about what else is healthy to add to your gravy. This could be pumpkin seeds or carrots, some tomatoes or dill, arugula or prunes.

A small amount of the additive will not harm your health, but the taste of the dishes will change beyond recognition, and will be very tasty and unusual! A tasty, varied and not boring diet is the key to excellent health and a great figure!

Chickpea sauce

ecoliya.in.ua

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

Ingredients

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

Preparation

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

PP cream sauce

Making creamy sauce on pp is difficult, but doable. The basis for our dish will be leeks! It is this vegetable that gives an excellent creamy aroma and taste, which will give us the opportunity to refuse heavy cream.

So, we need the following ingredients:

1 leek. Remove the stems and cut the onion into thin pieces.
2 celery sticks. Wash and also cut into small pieces.
10 grams of butter.
125 grams of low-fat milk. Plant milk is fine.
1 teaspoon lemon juice.
1 teaspoon Dijon mustard.
125 grams of any vegetable broth. To prepare it, you can boil onions, carrots, celery and any greens. This broth can be frozen and stored in the freezer.
Salt and pepper to taste.

Fry leeks and celery in butter. Simmer until the vegetables become soft. Then we transfer the vegetables into a blender and add all the other ingredients there. Whisk and get a wonderful creamy sauce!

Spicy chutney

vseoede.net

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 ginger root;
1 chili pepper;
6 cloves of garlic;
cinnamon, cloves, nutmeg, black pepper - to taste.

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

Preparation

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

Chop the apples, excluding the core, and the lime, including the peel. Add fruit to saucepan. After this, finely chop the ginger, chili pepper and place in a saucepan along with the spices. You can add a little salt or sugar to the sauce.

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

Soy sauce: what is it?

One of the main questions that girls ask is whether it is possible to use soy sauce when dieting or not? Here a lot depends on the composition of the product.

In fact, soy sauce is quite a popular product. It can make any dish more tender; chicken fillet is often soaked in it to make it juicier. Using such a dressing can reduce the amount of salt consumed in its pure form. Can the diet be combined with soy sauce? Reviews say it can.

Soy sauce is a dark liquid with a pungent odor. You won't be able to cook it at home. Essentially, the sauce is the result of fermentation of beans. The composition contains water, soybeans and flour.

Milk sauce - dietary recipe

Typically, all milk sauces are high in calories, which is explained by the content of cream and large amounts of butter. But we offer a simple recipe for Bechamel sauce, which can be included in your diet even if you are not on a diet. For this recipe you will need the following ingredients:

500 ml milk. We use low-fat milk. There are only 30 calories in 100 grams of this product.
10 grams of butter.
30 grams of flour. Instead of regular wheat, we use any whole grain.
Salt, pepper and nutmeg to your taste.

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

Diet sauce: the secret to a slim figure

Proper selection of diet is especially important for people who want to lose unwanted pounds. The main rule of a successful diet is delicious food. It is dietary sauces that will give dishes the missing variety. They will make steamed, pureed, unleavened dishes appetizing and tasty. It is important to know what sauces you can eat on a diet, and then excess weight will no longer be a problem.

Salsa

gastronom.ru

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 many salsa recipes that is close to the classic one. If desired, you can add bell peppers, carrots and other vegetables.

To make the salsa, wash and destem the tomatoes. Boil water in a saucepan and put the tomatoes in it for a couple of minutes. Then transfer them to cold water, wait until they cool down and remove the skin.

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

PP pasta sauce

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

2 medium tomatoes. Make a cut on them and put them in hot water for 1 or 2 minutes. Then remove the skin and cut into pieces.
1 tablespoon olive oil. You can use any other oil if desired. It is not recommended to use a lot of oil, as it is quite high in calories.
1 small onion. Finely chop.
1 clove of garlic. Squeeze through a garlic press or grate on a fine grater.
Salt and pepper to taste.

Fry the onion and garlic in olive oil for a couple of minutes. Then add tomatoes, spices and cook for about 15 minutes over low heat. The finished sauce must be blended in a blender!

Recipe for meat sauce for spaghetti. Meat sauce for pasta

Step-by-step recipe with photos Gravy with meat perfectly complements everyone's favorite pasta. You can add any spices to the gravy; garlic gives the gravy with meat a spicy aroma; it is also good to add red pepper or ground paprika to it. The sauce is perfect not only for pasta, but also for rice and buckwheat.

How to prepare meat gravy for pasta

Cut the meat into small pieces.

Finely chop the onion and grate the carrots.

Lightly fry the meat in sunflower oil.

Add onions and carrots to the meat and fry over medium heat for 3 minutes.

Sprinkle everything with flour, stir and fry for another 1 minute.

Pour water into the pan to cover the vegetables and meat. Add tomato paste and squeeze out the garlic. Stir well and bring to a boil.

Season the gravy with salt and pepper. Simmer the gravy over low heat for 15 minutes. At the end, add the greens, remove the pan from the heat, cover with a lid and let sit for 10 minutes.

Boil the pasta until tender. I used pasta in the form of Orzo rice.

Place the finished pasta on a plate and pour the sauce on top.

Photos of those who prepared:

Delicious. Better and tastier even than my mother-in-law's. And she came to visit me today and also said that it was delicious. Although she is a 4th grade cook.

Yes, it’s tasty, fast, simple, if you prepare it correctly. But this is the simplest and most common meat sauce for pasta, which is suitable for dinner. There is no great taste here. Good for beginners and bachelors.

Thank you very much. My husband really liked it. My son didn’t like meat before, but according to your recipe, two servings were served.

and I do this: pour oil on a heated pan, take minced meat, make little balls from them. serve for 3 minutes, put onion, give. grate carrots, put in a frying pan, stir and fry for 5 minutes, then add 1 tablespoon of hot flour, then spoon 1 tablespoon of tomato paste and a little water and cover with a lid. Cook for another 10 minutes

I prepared meat gravy for the first time because... The meat didn't work out very well for me. And you know, for the first time it’s just “finger-licking good”))) thank you very much to the author!!!

I just made the gravy according to your recipe. It turned out very tasty! If suddenly my husband doesn’t eat it, I will eat it alone without a twinge of conscience!!!)))))

Thanks for the recipe, it turned out very tasty, I made the gravy for the first time. Everyone liked it.

Thanks for the advice. And I can offer you my recipe for a similar dish: with mashed potatoes. Everything is the same in terms of cutting the ingredients and frying them, but in addition to everything you need to chop the mushrooms. Everything is fried separately and placed in a cast iron container. Instead of tomato paste, fried tomatoes without skins are added. After which all this is lightly sprinkled with a spoonful of flour for a couple of minutes before boiling over low heat, stirred and a couple of good spoons of sour cream are added and mix everything. After a couple of minutes, pour boiling water so that everything is covered with water. Don't forget to squeeze out the garlic cloves, pepper and salt to taste!!! Simmer until done. While tasting, lick your fingers. Accordingly, do not use it for dinner or lunch.

Hello! Thank you very much for such a wonderful recipe. My boyfriend and I are simply shocked by such deliciousness. Despite the fact that he is my cook, according to him, he has never eaten anything like this before. The taste is very subtle, and the smell is just super.

Incredibly simple and incredibly delicious recipe. You won't be able to pull your ears off))))) Thank you very much! As a novice amateur cook, I really appreciated your recipe)))

I do it very similarly, but I recommend that instead of tomato paste, fry fresh tomatoes along with vegetables, then add bell pepper. Do not add flour. The gravy for the meat is thin, but very tasty. It turns out like a lagman.

The recipe is ordinary! This is what everyone does one hundred percent! For novice housewives the recipe is simply ingenious, but for “experienced wives” it is elementary!

Is it possible to eat sauces while losing weight?

Few people imagine dishes without additional dressing. Sauces add variety to meals, making food more delicious. But many girls and women, when going on a diet, immediately try to exclude them from the menu. You should know that not all sauces are fatty and contain a lot of calories. There are some that are ideal for dietary nutrition.

Sauces that you can eat while losing weight should be made from low-calorie healthy foods. For example, vegetables would be the ideal ingredients for their preparation. They contain a lot of fiber, which helps the body cleanse itself. In addition, berries, nuts, herbs, low-fat dairy products, and vegetable oils can be used.

Expert opinion

Yulia Mikhailova

Nutrition expert

But you should give up mayonnaise, which many housewives like to add to almost every dish. It is very high in fat and also extremely high in calories. For the same reasons, tartar sauce is absolutely not suitable for weight loss.

It is worth noting that despite the fact that healthy products are used in the preparation of dietary dressings, they sometimes turn out to be very fatty. But this is easy to fix. Any sauce can be defatted in several ways:

After cooking, you need to wait for the dressing to cool. Then it will be possible to easily remove accumulated fat.
You can also reduce the calorie content of the sauce when it is hot. The fat floats to the surface and can be easily skimmed off with a spoon.
Another option is straining. To do this, you need to take a sieve or cheesecloth and pour the sauce through them. All the fat will be retained during straining.

Thus, it will be possible to significantly reduce the calorie content of weight loss sauces. The fat that accumulates during their preparation does not affect the taste in any way. Therefore, its removal will not only not spoil the dish, but will even make the product healthy for your figure.

We recommend reading about the soy diet. From the article you will learn about the benefits of soy and soy products, diet options, fasting days, contraindications to consuming soy, and weight loss results. And here is more information about the features of the mushroom diet.

Sweet and sour sauce

thevegancorner.com

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

Ingredients

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

Preparation

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

Combine juice, water, vinegar, soy sauce and tomato sauce 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 starch diluted with hot water.

How to replace mayonnaise with proper nutrition

Surprisingly, there is no need to look for any substitutes for this diet sauce, since you can make your own mayonnaise at home. You don’t need to look for any super ingredients to make this sauce, and most of them are always on hand.

Cottage cheese. This is the most ideal option for making pp mayonnaise. Firstly, such a sauce will contain a minimum of calories, and secondly, a maximum of protein. For this recipe you need to use only low-fat cottage cheese. A product with a fat content of 0% to 2% is suitable. We use only soft cottage cheese, you can even use children’s cottage cheese, it will be ideal. Cottage cheese (we take 200 grams of cottage cheese as a basis) is the base for mayonnaise, and to it you can add the rest of the ingredients that give it taste. What's best to add:

mustard. Regular table mustard will do. You regulate the amount of this product yourself; some people like the taste spicier, others softer. In general, you can put a couple of tablespoons of this product on 200 grams of cottage cheese.
lemon juice. This ingredient is required. A couple of tablespoons will be enough.
boiled yolks. It is not necessary to put this product, but it is good because it gives a pleasant yellow color.
favorite spices. Here you add salt and pepper in the quantities you need.

All you need to do is simply beat all the ingredients with a mixer. You can add salt and pepper if desired.

Natural yogurt. another indispensable base for proper mayonnaise. In principle, there is room for your imagination to run wild and the basic recipe can be modified depending on your own preferences. You can add the following ingredients to half a glass of natural cottage cheese:

vegetable oil. It's best to take olive oil, of course. Two tablespoons will be enough, but if you are watching calories, you can add one.
table mustard. One teaspoon is enough for this amount of yogurt.
lemon juice. add at your discretion, but no more than two tablespoons.
Spices. And again add salt and pepper to taste.

PP mayonnaise at home

Cheese sauce - recipe

This sauce is considered one of the most high-calorie sauces. In the usual classic recipe, it is prepared not only with cheese, but also with a large amount of butter and cream. We have selected a recipe for you 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. We take skim milk 1% fat.
25 grams of starch.

Mix all the ingredients in a container and place on low heat. Stir the sauce constantly and cook until the cheese is completely dissolved. You can add your favorite spices to the finished sauce if desired.

Fish sauce pp

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 fish stock.
1 tablespoon flour. We use whole grain flour instead of wheat flour.
1 tablespoon of any vegetable oil.
1 tablespoon lemon juice.
Salt and pepper to taste.

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

As you can see, making pp sauce is not that difficult! Be sure to try our recipes and lose weight easily!

Recipe 14: Flour Gravy

Flour gravy is the simplest and most common way to prepare sauce for various side dishes. To prepare you will need milk, flour and butter.

100 ml milk;
35 ml water;
Butter - 45 g;
Seasonings;
Salt;
Flour - “by eye”.

Pour milk and water into a small saucepan and bring to a boil. Add butter, season with spices and salt. In a separate bowl, mix flour with hot water and stir thoroughly until lumps dissolve. Pour the flour into the milk in a stream and cook, stirring, until thickened over low heat. You need to choose the proportions yourself, since everyone likes a different gravy - some are thicker, some are thinner.

Recipe 7: Meat gravy

This gravy can be made from any meat: beef, pork, lamb, etc. Meat gravy goes great with buckwheat, rice or pasta. This recipe uses two types of meat, which makes the dish even tastier and more appetizing.

400 g each of beef and pork;
Bulbs - 3-4 pcs.;
Tomato ketchup - 45-50 ml;
Bay leaf;
10-12 g flour;
Salt;
Pepper.

Peel and chop the onion. Wash all the meat and cut into small pieces. Heat the oil in a thick-walled saucepan or frying pan and add the meat. After the pieces of meat are browned, add the onion and fry for a few more minutes. Then throw in a bay leaf, add salt and pepper to taste, and pour in ketchup. Pour in about two glasses of water and simmer for about 50 minutes. Add flour and stir vigorously until it is evenly dissolved. Turn off the heat and leave the gravy to infuse.

Spaghetti with yogurt sauce

300 g spaghetti, 200 ml natural yogurt, 1/2 bunch of parsley, 1-2 cloves garlic, 1 tablespoon tomato paste, salt.

Wash the parsley and chop finely. Peel the garlic, wash it, chop it using a garlic press. To prepare the sauce, mix yogurt with tomato paste, add parsley, garlic and salt. Boil the spaghetti in salted water, drain in a sieve, arrange on plates and pour over the sauce.

This text is an introductory fragment.

Read the whole book

Similar chapters from other books:

Rabbit salad with yoghurt sauce

Rabbit meat salad with yogurt sauce Ingredients: boiled rabbit meat - 200 g, potatoes - 1 pc., carrots - 1 pc., eggs - 2 pcs., unsweetened yogurt - 2 tbsp. spoons, tomato sauce - 1 tbsp. spoon, green salad - 1 bunch, parsley - 1 bunch, salt to taste. Method

Chicken legs with yoghurt sauce

Chicken legs with yogurt sauce Ingredients Chicken legs – 2–3 pcs. Ghee butter – 1 tablespoon Raw egg – 1 pc. Unsweetened yogurt – 150 g Table mustard – 1 teaspoon Ground basil – 2 teaspoons Ground tarragon – 1 teaspoon Salt and red

Bananas with yoghurt sauce

Bananas with yoghurt sauce Bananas. 3–4 pcs. Yogurt. 250 ml Finely chopped mint leaves. 3 tbsp. l.Fresh hot pepper. 1 pc. Ready mustard. 1–2 tsp Vegetable oil. 2–3 tbsp. l.Sugar

Roasted vegetable skewers with couscous and yoghurt sauce

Skewers of baked vegetables with couscous and yoghurt sauce Once upon a time, couscous was made like this: hardy Maghreb women, sitting in a circle and busily jingling their massive bracelets, moistened their tired palms in water and rolled up tiny

Chicken zrazy with yogurt sauce

Chicken zrazy with yoghurt sauce Ingredients 600 g white chicken meat, 200 g fried mushrooms, 1 onion, 3 eggs, 2 slices of white bread, 50 ml milk, 2 tablespoons breadcrumbs, 2 tablespoons olive oil, 200 ml natural unsweetened yogurt, 100 ml

Spicy salted herring in yoghurt sauce with cucumbers, dill and Corfu lemon zest

Spicy-salted herring in yogurt sauce with cucumbers, dill and lemon zest “Corfu” – 1 carcass of spicy-salted herring – 1 cucumber – 2 tbsp. spoons of natural yogurt - 1 tbsp. spoon of sour cream – 1 pinch of lemon zest – 1 pinch of sugar – 1 teaspoon of white wine vinegar – 1

Pancakes stuffed with herring, apples, dill and mustard with yogurt sauce in Greek “Athens”

Pancakes stuffed with herring, apples, dill and mustard with yoghurt sauce in Greek “Athens” – 250 g herring fillet in oil – 12 ready-made thin pancakes – 100 ml and 2 tbsp. spoons of Greek yogurt - 1 green apple - 1 teaspoon mustard - 2 tbsp. tablespoons chopped dill – 2

Manti with garlic-yogurt sauce

Manti with garlic-yogurt sauce Dough: unbleached flour – 2 cups, salt – 1 teaspoon, lightly beaten eggs – 2 pcs., extra virgin olive oil – 1 tbsp. spoon, cold milk - 0.5 cups, lamb or chicken broth - 4 cups. For garlic-yogurt sauce: natural

Fried eggplants with yogurt sauce and walnuts

Fried eggplants with yogurt sauce with walnuts Eggplants – 4 pcs Olive oil – 50 ml For the sauce Tarragon (tarragon) – 1 bunch Shallots – 1 pcs Garlic – 2 cloves Ginger root – 1 pcs Natural yogurt – 400 ml Walnuts (peeled) – 50 g Lemon (juice) – 20 ml Thyme

Cabbage salad with yogurt sauce

Cabbage salad with yogurt sauce Ingredients: head of cabbage, egg whites cut into strips and dressing. Dressing: 250 g yogurt · 2 tbsp. l. vegetable oil · salt · 1 clove of garlic passed through a press. Cut the cabbage into pieces, soak in the dressing and place on

Apples and celery with yogurt sauce

Apples and celery with yogurt sauce Ingredients 3 sweet apples, 2 celery roots, 0.5 oranges, 200 g grapes (seedless), 200 g walnuts, salt to taste. For the sauce: 0.5 cups drinking yogurt, 2 tablespoons mayonnaise , 2 teaspoons lemon juice, sugar and

Chicken salad with nut-yogurt sauce

Chicken salad with nut-yogurt sauce Ingredients: 200 g chicken (boiled meat), 100 g grapes (seedless), 1 bunch of green lettuce, 1/2 bunch of parsley, 100 ml natural yogurt, 60 g walnuts (peeled), 1 clove garlic, pepper, salt. Method of preparation Meat

Fish salad with mustard-yogurt sauce

Fish salad with mustard-yogurt sauce Ingredients 300 g sea fish fillet (any kind, boiled), 1 bunch of green salad, 1 onion, 3 tablespoons of natural yogurt, 1-2 teaspoons of mustard, salt. Method of preparation Cut the fish fillet into small pieces. Onion

Shrimp salad with tomatoes and yogurt sauce

Shrimp salad with tomatoes and yoghurt sauce Ingredients 250 g shrimp (boiled), 2 tomatoes, 1/2 bunch of green lettuce, 1 clove garlic, 4 tablespoons yoghurt, ground paprika, salt. Method of preparation Peel the shrimp. Wash the tomatoes, cut them

Boiled potatoes with spicy tomato-yogurt sauce

Boiled potatoes with spicy tomato-yogurt sauce Ingredients 8 potatoes, 200 ml of natural yogurt, 1 1/2 tablespoons ketchup, 1/2 bunch of cilantro, 1 clove of garlic, ground red pepper, salt. Method of preparation Peel the potatoes, wash them, boil in salted water.

Recipe 8: Mushroom Gravy

Mushroom sauce is ideal for buckwheat porridge, spaghetti and mashed potatoes. You can prepare it from ordinary champignons, or from fresh wild mushrooms - then the gravy will be even more aromatic and tastier.

400 g wild mushrooms;
A glass of cream (21-22%);
1 tbsp. l. flour;
80-100 g of onion;
65 g butter;
Salt.

Boil the mushrooms until tender, then fry in butter. Chop the onion and add to the mushrooms. Fry all ingredients for another 9-10 minutes, add salt. Then sprinkle the mushrooms and onions with flour, stir and pour in the cream. Bring to a boil and remove the pan from the heat. Leave the mushroom sauce to sit for a few minutes.

Gravy - secrets and useful tips from the best chefs

— The most important rule that must be followed in the process of preparing any gravy is the correct selection of proportions. For one and a half spoons of flour you need to take about 1 cup of liquid. This could be water, vegetable or chicken broth, milk, etc. The proportions can be changed depending on the desired consistency. For a thicker gravy, you need to use a little more flour;

— To make the gravy for the cutlets very rich and aromatic, you need to cook it in the same container where the cutlets themselves were fried;

- To avoid the formation of lumps, you must first dissolve the flour in a small amount of water or broth. You can use a whisk, blender or mixer to break up lumps;

— If you don’t have tomato paste on hand, you can use fresh tomatoes. To do this, you need to wash them, remove the skin, chop the pulp or grind it in a blender, season with salt, pepper and sugar. You can add chopped fresh or dried herbs. Cilantro, basil, dried dill and parsley, cardamom, etc. are perfect;

— Chicken gravy goes well with dried garlic and curry seasoning;

- If you are preparing a creamy gravy, the cream must be added at the very last stage and do not boil it, but simply bring it to a boil. After which the pan must be immediately removed from the heat and left to steep for a few minutes;

— Instead of flour, you can also use corn starch as a thickener;

Recipe 10: Gravy for rice

Even the most ordinary boiled rice can become incredibly tasty if you prepare a juicy gravy for it. This gravy is very simple to prepare and does not require the use of complex products.

Beef - 300 g;
1 onion and carrot each;
15-20 ml tomato paste;
Spoon of flour;
A glass of hot water;
Vegetable oil;
Spices;
Pepper;
Salt.