sauce recipes

диетических соусов на все случаи жизни «>15 dietary sauces for all occasions

sauce recipes

☘ Sauce for salad.

Grate a small clove of garlic, add chopped herbs (dill, parsley) and pour 1% kefir. Salt add to taste.

☘ Cottage cheese and tomato cream sauce.

Soft fat-free cottage cheese
Tomato paste
100-200 grams of soft, soft curds are mixed with tomato paste (3-5 teaspoons), we press fresh garlic (5-7 denticles) to taste, carefully stirring.

sauce recipes


2 pcs. Ripe tomatoes
1 tooth. Garlic,
Salt pinch
Tomatoes pour boiling water, in order to easily peel off the peel.
Cut into 4 pieces of each tomato and a blender, squeeze out the garlic, salt and scroll the whole mass.

sauce recipes

☘Moise sauce for seafood.

Yogurt, non-fat
Mint leaves
salt pepper
Pepper mush and mix with all the ingredients.

☘Tour-tar sauce on yogurt.


100 g fat-free natural yogurt,
3 pcs. Gherkins,
A few sprigs of dill,
1 clove of garlic,
1 tsp. Vinegar,
Freshly ground black pepper,
Salt to taste.
Cucumbers to grate on a fine grater, dill finely chop, mix all the ingredients and allow to stand in the refrigerator for about 1 hour.

☘Heat sauce.

200 g soft curds 0%,
1 fresh cucumber,
2 cloves of garlic,
Cucumber rub on a grater, chop garlic in garlic, mix everything with a curd and salt.

☘ Sauce to meat.

A few twigs of parsley, 4 tbsp. Spoons of low-fat yogurt, ground white pepper to taste and a few drops of lemon, also to taste. Mix everything in a blender until smooth.


To make this mayonnaise you will need: 50 grams of fat-free soft curd (or yogurt) and one egg, hard-boiled and suppressed by a fork. Mix these two ingredients well and add the spices to taste.


Take 1 liter of the low-fat kefir, which you will find, preferably in a package, but you can also tetrakpakete. Put it in the freezer (at night) so that it completely freezes. Then put on a colander, covered with gauze in 4 layers, and let it drain completely and everything, sour cream is ready.
A few tips: do not squeeze the sour cream and do not store it too long, it will spoil and become bitter. Take kefir as fresh as possible.

☘ Sour-mushroom sauce.

Mushrooms 400 g,
Onions 1 pc.,
100 ml yogurt,
Mushrooms and onions cut as it will (then all smoothly into the blender), salt pepper and stew under the lid until ready.
Mushrooms allow a lot of juice, if you want the sauce to be more liquid, then turn it off, and if not, put it out again so that the juice evaporates a little, but it will not be completely dry otherwise.
We throw everything into a bowl and mix everything with a submerged blender, you can even spice different people that they like. Then add yogurt, mix well.

☘Animal sauce.

For 10 servings, finely chop 1 large peeled bulb and place in a saucepan. Pour 125 ml of vegetable broth and reheat for 2 minutes over medium heat. In a deep bowl, mix 1 egg yolk, 50 grams of fat-free cottage cheese, 1 teaspoon of mustard, 1 tablespoon of white wine vinegar, salt and pepper. Cool the broth slowly pour on the resulting mixture, while stirring constantly.
It is recommended to serve onion sauce chilled.

☘ Sauce with fresh herbs.

For 2 servings of sauce, you need to grind 4 branches of green onions, 3 sprigs of fresh parsley, 2 shallots and 2 cloves of garlic.
In 100 ml of water, dissolve 2 teaspoons of cornstarch and mix with 2 tablespoons of low-fat cottage cheese. In the resulting mass add shallots and garlic, salt and pepper. To warm on slow fire about 2 minutes and before serving on a table to fill with fresh herbs and 1/3 of a teaspoon of tarragon.

☘Lime sauce.

To prepare 4 servings of sauce, squeeze juice from ½ lemon and mix with 100 grams of low-fat yogurt. Cut a bunch of green onions and add to yogurt. Season to taste with salt and pepper.

☘White sauce.

For 3 servings of white sauce you need to cook 250 ml of chicken broth, remembering to remove the foam. Then broth cool and mix with 2 tablespoons skim milk. In the resulting mixture, dissolve 1 tablespoon cornstarch and cook over low heat until the sauce thickens. In this case, stir constantly with a wooden spatula. Then remove from heat, season with a pinch of nutmeg, salt and pepper.

☘ Curry sauce.

To prepare 4 servings of the sauce you will need 1 egg yolk, boiled egg, 100 grams of fat-free yogurt, ½ onion and 1 teaspoon curry.
Peel the onion, grind and mix with a mashed egg yolk. Add the curry and yogurt. Yogurt pour slowly and constantly stir.


sauce recipes




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