Light sauces and vinaigrettes recipes

Light homemade mayonnaise

In the blender glass, put two egg yolks, two tablespoons of oil, a tablespoon of lemon juice and a pinch of salt. Insert the arm of the mixer, operate it at slow speed and do not move it until the mixture begins to emulsify. Add 200 grams of whipped skimmed fresh cheese and continue beating at low speed and making small movements up and down so that the ingredients are integrated without the mayonnaise losing its texture. But if you prefer the traditional recipe, do not miss how to make homemade mayonnaise and forget about the pot ones!

Light vinaigrette

To do this, you just have to mix a tablespoon of olive oil with a tablespoon of white wine or apple vinegar, a Dijon mustard, salt, pepper or other spices or aromatic herbs (rosemary, mint …). Keep in mind that many spices have a fat burning effect.

Low calorie honey mustard sauce

In a frying pan, fry some chopped garlic with a thread of oil. Then add a glass of broth or mineral water, a glass of white wine, two tablespoons of Dijon mustard, and a teaspoon of honey. Let it reduce to a simmer for about five minutes. And add a little pepper, salt and chopped chives. If you want a finer texture, you can pass it through the blender before serving.

Light yogurt sauce

Beat two skimmed yogurts together with a tablespoon of olive oil, salt and pepper. If you want to give them more aroma, you can add half a teaspoon of dried mint to the mixture, and some fresh mint leaves to decorate.

Light brava sauce

Wash four ripe tomatoes, cut them in half and grate them. Chop a chilli and fry it for a few seconds in a pan with a few drops of oil. Remove the pan from the heat, add a teaspoon of sweet paprika and a teaspoon of spicy, stir and add a tablespoon of sherry vinegar. Let it cook for a few moments and add the grated tomato. Continue cooking for 5 to 10 minutes, adjust the salt if necessary and pass the mixture through the blender.

Light barbecue sauce

To make it, you need 200 g of homemade fried tomato, 3 tablespoons of vinegar, 1 clove of garlic, 1 tablespoon of honey, 1 tablespoon of mustard, 1 tablespoon of Perrins sauce, 1 tablespoon of lemon juice, salt, pepper and paprika. Peel the garlic and mash it with the paprika, salt and pepper. Add the mustard and honey, and stir. Add the rest of the sauce ingredients, mix until well incorporated and that's it.

Light tartar sauce

To make the light tartar sauce, you need a low-fat yogurt to which you will add chopped parsley, capers, pickles, and onions, along with a teaspoon of old mustard, a little lemon juice, pepper, and salt. It is ideal to accompany, for example, these tuna skewers, one of our recipes to lose weight … easy and appetizing!

Tsatziki

Ingredients: 2 cucumbers, 3 skimmed yogurts, 1 garlic, 1 tablespoon of olive oil, 2 tablespoons of mild vinegar or lemon juice, salt and mint. Peel the cucumbers and cut them in half. Remove the seeds and chop them very fine. Salt them and let them rest. Peel the garlic, chop it, and mix it with the yogurt. Add a little salt, the cucumber, the oil and the vinegar, and mix it all again. Complete with some chopped mint leaves and chill in the fridge before serving.

Cucumber sauce

It is ultra easy. Peel half a cucumber, cut it into slices and sauté for 2 minutes in a pan with a teaspoon of oil. Pass it through the blender along with a skimmed yogurt, salt and pepper. And now you have it ready to accompany your meat or fish dishes, like these breast skewers with avocado and tomatoes, one of the chicken recipes for when you have tired of eating chicken all day.

Dill sauce

To make this sauce, you just have to mix the beaten yolk of an egg, along with a tablespoon of mustard, a tablespoon of olive oil, lemon juice, salt and a little chopped dill. It is an aromatic and delicious sauce that works well as an accompaniment to meat and fish.

Apple puree

An alternative to super calorie sauces and sides are fruit and vegetable purees like this apple. To do this, peel and chop four apples and place them in a saucepan. Add two tablespoons of brown sugar, three tablespoons of white wine, a little lemon juice, and a teaspoon of olive oil. Cover and cook over low heat. It looks great with any type of meat.

Hummus

Vegetable patés like guacamole or hummus are a good alternative to mayonnaise and other heavy sauces. And contrary to popular belief, they don't have to be very caloric if, like in our super light chickpea hummus, for example, you substitute olive oil for skimmed yogurt.

As you've seen in these light sauces recipes, not all salad or pasta sauces are super heavy. Sometimes you just have to substitute one ingredient for another, opt for a less caloric one or reduce the amount of one so that a bomb sauce becomes a 100% guilt-free sauce . Here are all the tricks.

Star ingredients to lighten sauce recipes

Yogurt. It serves as a base for sauces and also to reduce or substitute some of the bomb ingredients of traditional recipes.
Mustard. Old-fashioned or Dijon mustard is one of the lightest traditional sauces of all. And if not, look below these lines in the calorie ranking …
Vegetables. Lentil and chickpea patés, like hummus, for example, are a good alternative to mayonnaise. You can use them both as an accompaniment to meat, fish and vegetables, or to give more flavor to sandwiches, as we have done in our easy, healthy sandwiches with a gourmet touch.
Fruits and vegetables. Sometimes you just have to substitute the mayonnaise for homemade tomato sauce or a carrot, pumpkin, apple puree … A tasty, light and super healthy alternative.

How many calories are 100 grams of …

Yogurt: 59 calories
Mustard: 66 calories
Ketchup: 112 calories
Hummus: 166 calories
Mayonnaise: 680 calories

Other versions of our light mayonnaise

In addition to the one that we have proposed in the image gallery, in which we have replaced almost all the oil with whipped skimmed fresh cheese, you have other options:

You can also substitute much of the oil for mineral water or skim milk. As with the oil, you should add it very slowly while beating the egg with the mixer.
Cut it down with yogurt. Another very useful option is to mix it in similar amounts with low-fat natural yogurt. Although it will result in a slightly more acidic sauce, you will save a lot of calories!