Prepare your light sauces yourself!

Salads and barbecue food are finally back! The catch: the sauces that accompany them, often too fat ... Follow the advice of Valérie Espinasse, nutritionist in Paris and make your sauces, slimming release.

Contents of this article
  • What foods for light sauces?
  • Our ideas slimming sauces for summer dishes
  • Revisiting the classics in light sauces

What foods for light sauces?

All the ingredients can not be used for light sauces. Some condiments are to exclude or to use it sparingly. However, there are others that you can use and abuse!

Avoid a little ...

- Try not to include mayonnaise, even relieved, to sauces: one tablespoon provides 37.6 kcal.
- Be careful as the cream: using 10 g of cream 30% fat, 30 kcal you add to your preparations, 17 kcal for the same amount of 15% cream.
- The measure also if you sprinkle your dishes germ of wheat or yeast.

Avoid, many ...

- Put the kibosh on oil for the production of sauces ... One tablespoon = 80 kcal.
- Forget the standard mayonnaise to keep the line: 10 g = 72 kcal.
- Avoid as much as possible to incorporate the dry cheese sauces: a portion of roquefort contains 108 kcal; Parmesan cheese, 114 kcal.

Avoid, at all ...

"Use plain yogurt or cottage cheese to 0% as a basic creamy sauces" advises Valérie Espinasse. For your salad dressings, opt for vinegar, lemon juice, soy sauce or sweet and sour sauce. To enhance and raise these preparations, add spices and herbs. And do not forget the garlic, capers, mustard ...

Our ideas slimming sauces for summer dishes

With appetizers

At the aperitif, dip vegetable sticks, surimi or prawns in light sauces! "The white cheese 0% is tasty and low in calories: Mix 150g of cheese, juice of half a lemon, a tbsp. Coffee tarragon, a tbsp. Coffee turmeric, salt, pepper to taste, "recommends Valérie Espinasse.

Variations: Decline sauce with dill, garlic and cucumber or spicy version with lots of spices and Tabasco.

For salads

Make a vinaigrette which will bring you only 50 kcal: mix 1 tbsp. vinegar, 1 tsp. of mustard, 1 tbsp. tablespoons of water and 2 tbsp. tablespoons oil, salt, pepper.

Variation: For a creamier mixture, opt for the alternative cheese. Place in a bowl 2 tablespoons. quark soup, lengthen using milk. You will just add the herbs and spices that you like.

And with your grill?

Prepare a light and spicy sauce to meet your meats. For 2 people: 150 g of white cheese 0% fat, 1 tsp. curry powder, 1 dash Tabasco, 1 tsp. Coffee soy sauce, 1 tsp. tomato ketchup, 1 clove of garlic.

Chop the garlic and place in a bowl with the remaining ingredients. Stir and let stand in refrigerator.

Revisiting the classics in light sauces

Why deprive yourself of your favorite sauces while you can reinvent the way a light!

Cocktail sauce

For 4 people :

150 g of white cheese 0%, half a lemon, 1 tsp. tablespoon mustard, 1 egg yolk, 2 tablespoons. tablespoons of tomato sauce, 1 tsp. Coffee brandy, salt, pepper.
In a bowl, mix the ingredients until the mixture is smooth. Adjust seasoning if necessary and enjoy with shellfish, raw vegetables ...

Caesar sauce

For 4 people :

the yolk of a boiled egg, 1 tsp. of mustard, 3 tablespoons. quark soup 0%, 10 g grated Parmesan cheese, 2 tbsp. Coffee capers, juice of half a lemon, 1 clove garlic, salt, pepper.
Mash the yolk and mix it with mustard. Add the cheese while stirring. Place the mixture into the bowl of a blender, add the remaining ingredients and mix. Adjust seasoning to your taste and let cool until ready to serve. Ideal with a salad.

Aioli Sauce

For 4 people :

1 plain yogurt, 2 cloves 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 the steamed fish or shellfish.

To check out

Source: "Nutritional composition of foods, Ciqual table", AFSSA website.