Sauce It Up

Charger2016
Charger2016 Posts: 20 Member
in Recipes
Hey ya'll, do any of you know a simple, low-calorie and healthy sauce that I can make to put over my veggies? A quick, go-to sauce in other words. I refuse to believe that the only tasty sauce you can make inevitably has a ton of cream and salt in it. Please help! My veggies are so bland.

Replies

  • Need2Exerc1se
    Need2Exerc1se Posts: 13,575 Member
    Mushroom or onion gravy. Add a wedge of laughing cow cheese if you want it a little creamier.

    Also, I like to buy those packs of Neufchatel cheese mixed with Greek yogurt and add Frank's Red Hot Buffalo sauce for a creamy buffalo sauce. It's great on vegetables, as a salad dressing (add a little vinegar), or in a chicken salad. Other hot sauces work too.

    If you want lots of flavor for almost zero calories, try balsamic vinegar.
  • TheCupcakeCounter
    TheCupcakeCounter Posts: 606 Member
    Major tip for creamy sauces. Replace heavy cream with low-fat half & half mixed with cornstarch or arrowroot. Cuts calories by MORE than half and you can still have a creamy sauce when you want it.
  • AmazonMayan
    AmazonMayan Posts: 1,168 Member
    Tzatziki might be good too. You could thin it out or use regular plain yogurt instead of greek. It's so easy to make.

    Finely diced garlic clove mixed into 1/2 to 1 cup plain yogurt (depends on how much you like garlic) and peel and seed a few inches of cucumber then dice that small. Mix together with slight dash salt. I also add a little dill sometimes. Some ppl add a little lemon juice. This is best if it made the day before. I usually make enough to last for a few meals. This is great of course on meats also.
  • Charger2016
    Charger2016 Posts: 20 Member
    AmazonMayan wrote: »
    Finely diced garlic clove mixed into 1/2 to 1 cup plain yogurt (depends on how much you like garlic) and peel and seed a few inches of cucumber then dice that small. Mix together with slight dash salt. I also add a little dill sometimes. Some ppl add a little lemon juice. This is best if it made the day before. I usually make enough to last for a few meals. This is great of course on meats also.

    This sounds awesome and easy as well. Any idea on the calorie count I'd be looking at?
  • lcampbell88
    lcampbell88 Posts: 11 Member
    Yoghurt with Harrissa paste or mint is really good also light mayo with sriracha makes a nice sauce for pasta/ dipping sauce.
    For stir frys I really like soy with a splash of sweet chilli or orange juice. If I'm in the mood for sweet I do soy sauce and some tamarind.
  • AmazonMayan
    AmazonMayan Posts: 1,168 Member
    Charger2016 wrote: »
    AmazonMayan wrote: »
    Finely diced garlic clove mixed into 1/2 to 1 cup plain yogurt (depends on how much you like garlic) and peel and seed a few inches of cucumber then dice that small. Mix together with slight dash salt. I also add a little dill sometimes. Some ppl add a little lemon juice. This is best if it made the day before. I usually make enough to last for a few meals. This is great of course on meats also.

    This sounds awesome and easy as well. Any idea on the calorie count I'd be looking at?

    Calories will depend on the yogurt you use. Garlic and cucumber only add a few calories.

    I normally use fat free plain greek yogurt for sauces because less calories and more protein. You also won't need a lot of the tzatziki to get the yummy flavor.

    It can be pretty low cal. Start with an individual sized plain yogurt or plain greek yogurt and you'll see most of the calorie count right there. Then figure you only eat a portion of the sauce on a meal...unless you really love it and it becomes a veggie dip or salad dressing like I sometimes do lol. Still a super snack with good protein. It's amazing as a spread on sandwiches/pita/wraps too with meat and/or veggies (gyro)

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