Prepare your light sauces yourself!

Salads and barbecued foods are finally back! The rub: the sauces that accompany them, often too fatty… Which ingredients should be used to make them lighter? How do you make a vinaigrette, caesar, aioli or ketchup sauce in a slimming version? Answers with a nutritionist.

Which foods for light sauces?

Not all ingredients can be used for light sauces. Some condiments should be excluded or used sparingly. On the other hand, there are others that you can use and abuse.

Foods to be avoided a little..

  • Try not to include low-fat mayonnaise in your sauces: a tablespoonful provides 37.6 kcal.
  • Also be careful with cream: by using 10 g of 30% fat cream, you will add 30 kcal to your preparations, 17 kcal for the same amount of 15% cream.
  • You can also measure this if you sprinkle your dishes with wheat germ (33 kcal per 10 g) or brewer’s yeast (29 kcal per 10 g).

Foods to be avoided a lot..

  • Put the holà on the oil to make the sauces… One tablespoon = 80 kcal.
  • Forget the standard mayonnaise to keep the line: 10 g = 72 kcal.
  • Avoid adding dry cheese to your sauces as much as possible: a portion (30 g) of Roquefort cheese contains 108 kcal; Parmesan cheese, 114 kcal.

Foods to be preferred

“Use plain yoghurt or 0% fromage blanc (50 kcal/100 g) as a base for creamy sauces,” advises Valérie Espinasse.

For your vinaigrettes, choose vinegar, lemon juice, soy sauce (6 kcal/10 g) or sweet and sour sauce (10 kcal/10 g). To embellish and spice up these preparations, add spices (coriander, cumin…) and aromatic herbs (basil, parsley…). And do not forget garlic, capers, mustard..

Our ideas of slimming sauces for summer dishes

With appetizers

As an aperitif, dip vegetable sticks, surimi or prawns in light sauces! “The 0% fromage blanc is tasty and low in calories (25 kcal/person): mix 150 g of fromage blanc, the juice of half a lemon, 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 spicy version with a lot of spices and Tabasco.

For your salads

Make a vinaigrette that will bring you only 50 kcal: mix 1 tsp. tablespoons of vinegar (or lemon), 1 tsp. coffee mustard, 1 tsp. tablespoons of water and 2 tsp. tablespoons of oil, salt, pepper.

Variant: for a creamier mixture, choose the cottage cheese alternative. Place 2 tbsp. of cottage cheese in a bowl and add milk. You will only have to add the herbs and spices you like.

With your grills

Prepare a light and spicy sauce to spice up your meats. For 2 persons: 150 g of 0% fat curd cheese, 1 tbsp. curry, 1 dash of Tabasco, 1 tsp. soy sauce, 1 tbsp. ketchup, 1 clove of garlic. Chop the garlic and place it in a bowl with the rest of the ingredients. Mix and let stand in the refrigerator.

Cocktail sauce, caesar, garlic, tartar and ketchup in light version

Nothing like a good tartar or aioli sauce to accompany barbecued meats or other summer dishes. But when you’re watching your figure, it’s best to avoid commercially available preparations that contain a lot of additives and are very sweet. Why deprive yourself of yourfavorite sauces when you can reinvent them in a lighter way?

Low-fat cocktail sauce

Preparation time: 10 minutesFor
4 persons (32 kcal/serving): 150 g 0% fromage blanc, half a lemon, 1 tbsp. mustard, 1 egg yolk, 2 tbsp. tomato coulis, 1 tsp. cognac, salt, pepper

In a bowl, mix the ingredients until the preparation is homogeneous. Correct the seasoning if necessary and enjoy with shellfish, raw vegetables.

Light caesar sauce

Preparation time: 10 minutesFor
4 persons (36 kcal/serving): the yolk of a hard-boiled egg, 1 teaspoon of mustard, 3 tablespoons of 0% curd cheese, 10 g of grated Parmesan cheese, 2 teaspoons of capers, the juice of half a lemon, 1 crushed clove of garlic, salt, pepper

Crush the yolk and mix it with mustard. Add the cottage cheese while stirring. Place the preparation in the bowl of a blender, add the rest of the ingredients and mix. Adjust the seasoning to your taste and leave in a cool place until ready to serve. Ideal with a salad.

Light aioli sauce

Preparation time: 10 minutesFor
4 persons (12.5 kcal/serving): 1 plain yoghurt, 2 cloves of garlic, 1 onion, salt, pepper

Finely chop the garlic and onion, add the yoghurt and mix in a bowl. Add salt and pepper to taste. This sauce is perfect to accompany steamed fish or shellfish.

Light ketchup sauce

Preparation time: 1 hour. Cooking time: 50 minutes. Rest: 1 hourFor
1 bottle: 8 tomatoes, 1 onion, 1 clove of garlic, 2 tbsp of vinegar, 2 tbsp of aspartame, salt, pepper, Espelette pepper

Cook the tomatoes in a pan of hot water and peel them. Mince the onion and garlic and fry them over low heat with the peeled tomatoes. Add salt, pepper and Espelette pepper and let cook for 20 minutes. Blend the ingredients and put everything back in a saucepan. Add the vinegar and aspartame. Simmer for half an hour. Leave to cool and keep in the refrigerator.

Light tartar sauce

Preparation time: 10 minutes. Rest: 1 hourFor
one jar: 2 jars of 0% fromage blanc, 1 tablespoon of fine mustard, 5 pickles, parsley, chives, salt, pepper

Cut the gherkins into thin slices. Chop the parsley and chives. Mix all the ingredients and keep in a cool place.

Source: “Composition nutritionnelle des aliments, table Ciqual”, site de l’Anses (Agence nationale de sécurité sanitaire de l’alimentation).

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