Diet sauces. Milk sauce: dietary recipes

Many refuse to use sauces, as they increase the calorie content of the dish, and the composition of ready-made store-bought sauces in general often leaves much to be desired. But, nevertheless, this is not a reason to forever abandon delicious dressing, just use recipes for healthy and low-calorie sauces.

Light salad dressings:

1. Mix soy sauce, oil and lemon juice. Moreover, instead of the usual sunflower oil, it is better to use extra virgin olive oil. Olive oil contains a huge amount of vitamins and minerals that are easily absorbed by the body. It lowers cholesterol, normalizes blood pressure, enhances the protective properties of the body. In addition, olive oil helps fight excess weight due to its high content of oleic acid, which improves the absorption and processing of fats. And the natural antioxidants in its composition cleanse the body of decay products and have a rejuvenating effect.

2. Replace sour cream with low-fat yogurt, add chopped garlic, spices (paprika, black pepper and others to taste) and a teaspoon of olive oil. Garlic has bactericidal properties, so it is recommended to use it in winter and spring, when there is a high chance of catching a cold. Garlic prevents the formation of harmful cholesterol in the body, lowers blood pressure, has a beneficial effect on the functioning of the biliary tract and speeds up metabolism.

3. And, of course, you definitely need to get into the habit of eating with salads only homemade mayonnaise, completely ignoring the harmful "store" sauce. To prepare a healthy mayonnaise, take thick natural yogurt, 2 tablespoons of mustard, 1 tablespoon of lemon juice, 1 teaspoon of olive oil and beat everything well with a mixer or fork. Optionally, you can add a raw egg to the sauce. If the mayonnaise is too thick, add 1-2 tablespoons of warm water and beat again. Cool the finished mayonnaise in the refrigerator, it can be stored in a hermetically sealed container for about a week.

Sauces for meat

4. Tomato sauce with Italian herbs can be used to make pasta bolognese. To do this, scald the tomatoes with boiling water, remove the skin and chop them. Heat olive oil in a frying pan, add coarsely chopped garlic, when it turns golden, remove it with a slotted spoon. Add the Italian herbs to the hot oil: oregano, basil, savory and lemongrass. Prepare tomato puree with a blender and mix the resulting mass with herbs and oil.

5. Delicate sauce with mushrooms and cheese: chop the garlic and cut the mushrooms into small pieces, heat them in a pan with olive oil and when the garlic turns golden, pour in a little skimmed milk and sprinkle grated cheese on top (you can use feta cheese, ricotta, tofu or other low-fat cheese to taste). Let the sauce simmer until the cheese melts and the mixture has a smooth texture.

6. Low calorie barbecue: Prepare the tomato puree as in the Italian herb tomato sauce recipe. Then heat the olive oil in a saucepan over medium heat, add the chopped onion and simmer for about 5 minutes. When it becomes soft, add chopped garlic to the pulp and hold for a minute. Add the tomato puree, 1/2 tablespoon honey, 1/2 teaspoon balsamic vinegar, 2 teaspoons Dijon mustard, chili powder, and cayenne pepper. Cook everything together over low heat for about 30 minutes until the sauce thickens. Let the sauce cool to room temperature and serve with the main course.

Sauces for fish

7. Low Calorie Tartar: boil the eggs, peel them and separate the yolk from the protein. Grate the yolks on a fine grater, add raw yolk, lemon juice and mustard to them. Beat the resulting mixture until smooth. At the same time, whisking constantly, pour in the olive oil in a thin stream. Add low-fat yogurt, 2 tablespoons capers, 2 tablespoons grated pickled cucumbers, fresh dill, and ground black pepper. Stir and serve with steamed fish.

8. Delicate Feta Sauce: Grind in a blender 50 grams of feta cheese, a glass of fat-free yogurt, 1 fresh cucumber and a sprig of dill. Let the sauce chill in the refrigerator and serve chilled. This dressing is great for red fish sandwiches, just add additional ingredients of your choice: fresh or pickled cucumbers, bell peppers, lettuce or anything else to taste.

And on the eve of the holidays, and for a variety of daily diet for dressing salads become a real lifesaver for those who, for the benefit of the dish, do not forget about its taste. There are many dressings with which even the most uncomplicated salad can turn into a small culinary masterpiece.

Delicious, light, healthy, low-calorie and, most importantly, easy to prepare - meet our wonderful selection of recipes for diet sauces and dressings. And Bon Appetit!

Salad dressings with lemon

Lemon adds a fresh, zesty flavor to any sauce. The main thing is to follow the prescription proportions.

1. Lemon Olive Dressing:

- lemon juice - 3 tablespoons

- salt, black pepper to taste

Mix all the ingredients thoroughly and dress the salad just before serving.

2. Lemon honey sauce

- lemon juice - 25 ml

- honey - 2 teaspoons

- olive oil - 1 teaspoon

- salt to taste

Thoroughly mix all the sauce ingredients and dress the salad just before serving.

3. Lemon Honey Vinegar Dressing

- lemon juice - 25 ml

- honey - 2 teaspoons;

- wine vinegar - 1 teaspoon

- salt to taste

The dressing should be mixed just before serving the salad. It is perfect for salads and seafood appetizers. For example, with shrimp and scallops.

4. Lemon mustard dressing

- olive oil - 2 tablespoons;

- lemon juice - 4 tablespoons

- dry mustard powder - 1/2 teaspoon

Mix everything well. Ready dressing can be stored in the refrigerator in a glass container.

Dressings based on kefir and yogurt

Delicate sour taste and a huge number of variations for all occasions - natural yogurt and fresh kefir will make even the usual salad “sound” in a new way!

5. Kefir dressing with herbs

- kefir or natural yogurt - 100 ml

- chopped herbs - 1 tablespoon

- salt to taste

Whisk everything well. Garlic can be added for a spicier flavor if desired.

6. Lemon yogurt dressing

- fat-free natural yogurt - 200 ml

- lemon juice - 2 tablespoons

Mix yogurt and lemon juice and refrigerate for 2 hours.

7. Green Onion Yoghurt Dressing

- chopped green onions - 2 tablespoons

- chopped dill - 2 tablespoons

Mix everything and let it brew in the refrigerator for a couple of hours.

8. Mustard yoghurt dressing

- fat-free natural yogurt - 250 ml

Mustard - 1 teaspoon (Dijon mustard works great)

- apple cider vinegar - 1 teaspoon

- dry dill - ¼ teaspoon

- dry parsley - ¼ teaspoon

Beat the mustard and yogurt with a blender, add the rest of the ingredients and leave the resulting dressing in the refrigerator to infuse.

9. Garlic Yoghurt Dressing

- fat-free natural yogurt - 250 ml

- garlic - 2-3 cloves

- olive oil - 1 tablespoon

Grind peeled garlic (for example, in a garlic press) and mix with butter and yogurt. Let stand in the refrigerator.

10. Basil Yogurt Dressing

- natural fat-free yogurt - 250 ml

- chopped basil - 2 tablespoons

- ground white and black pepper - to taste

Mix the ingredients thoroughly and let it brew.

11. Dressing on kefir with mint and basil

- low-fat kefir - 150 ml

- fresh basil - 5 sprigs

- fresh mint - 5 sprigs

- olive oil - 1 tablespoon

- salt and pepper to taste

Punch all the ingredients in a blender, let it brew in the refrigerator.

12. Dressing on kefir with olives

- low-fat kefir - 150 ml

- large olives - 10 pieces

- garlic - 1 clove

- salt and pepper to taste

In a blender, punch kefir, olives and garlic, add salt and pepper. Let the filling stand.

13. "Mayonnaise" on yogurt

- thick natural yogurt - 100 ml

- mustard - 2 tablespoons

- lemon juice - 1 tablespoon

Mix everything well.

Low-fat cheese dressings

Dressings based on low-fat cheeses are a low-calorie, but at the same time satisfying and tasty "note" for vegetable salads, for example, with cucumbers and tomatoes, lettuce, bell peppers, radishes. If you experiment with spices and fragrant herbs, then there are even more options for such salad dressings. Any low-fat cheese is suitable for dressing - Adyghe, ricotta, tofu, feta and others.

14. Dressing with feta cheese

- feta cheese - 50 g

- natural fat-free yogurt - 150 ml

- 1 fresh cucumber

In a blender, punch all the ingredients and let the dressing brew in the refrigerator.

15. Dressing with ricotta cheese

- ricotta cheese - 50 g

- natural fat-free yogurt - 200 ml

- Dijon mustard - 1 teaspoon

Whisk all the ingredients in a blender and let it brew.

16. Tofu dressing

- tofu cheese - 100 g

- apple cider vinegar - 2 tablespoons

- grape seed oil - 1 tablespoon

- sea salt and ground black pepper to taste

- a pinch of ground dried garlic

Grind all the ingredients (or beat in a blender) until a homogeneous mass is obtained, let it brew.

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Even just lettuce leaves or sliced ​​​​fresh vegetables will become a real delicacy if you serve them with such unusual sauces.

17. Chickpea Dressing

- boiled chickpeas - 100 g

- orange juice - 100 ml

- water

- garlic powder (or fresh garlic), salt, pepper - to taste

In a blender, grind all the ingredients, bring to the desired consistency with water.

18. Avocado Dressing

- avocado - 1 pc.

- lemon juice - 1 teaspoon

- olive oil - 50 ml

- garlic - 1 clove

- bunch of parsley

- salt and pepper to taste

Blend all the ingredients in a blender and let it brew.

19. Tartar sauce

- boiled chicken yolks - 2 pcs.

- 1 raw chicken yolk (or 3 quail)

- olive oil - 50 ml

- lemon juice - 1 tablespoon

- mustard - 1 tablespoon

- sour cream or natural yogurt - 2 tablespoons

- capers - 2 tablespoons

- chopped pickled cucumbers - 2 tablespoons

- chopped fresh dill - 1 teaspoon

- black pepper and salt to taste

Boiled yolks grate on a fine grater, add raw yolk, lemon juice, mustard and beat until smooth. Continuing to beat, pour in vegetable oil in a thin stream. Add the rest of the ingredients, mix.

20. Sour cream sauce with celery and apple

- sour cream - 100 g

- a large green sour apple - half

- a quarter of a celery root

- mustard - 2 teaspoons

- lemon or lime juice - 1 teaspoon

- a bunch of dill

Grate the apple on a fine grater and drain the juice, sprinkle with lemon juice so that the applesauce does not darken. Grate celery or chop in a blender. Add sour cream, mustard, herbs to the apple and celery and mix well.

Light sauces for traditional salads

Special sauces will help to renew the taste and reduce the calorie content of your favorite holiday “heavy” salads.

21. Spicy cheese-cucumber sauce

- fresh cucumbers - 2 pieces

- soft cream cheese - 100 g

- thick sour cream - 2 tablespoons

- garlic - 1-2 cloves

- a bunch of any greens

Cucumber with peel grate on a fine grater. Cucumber juice can be squeezed out - then the sauce will turn out thicker. Mix cucumber with sour cream, soft cheese, chopped garlic, chopped herbs.

Such a light cucumber sauce is the best option for meat and potato salads. It will also harmoniously fit into salads and snacks from vegetables and seafood. The secret of this dressing is in cucumbers, which contain a huge amount of tartronic acid. This organic acid inhibits the formation of fat during the processing of carbohydrates and activates the breakdown of already existing fat. But when heated, tartronic acid is destroyed, so cucumber sauce is only suitable for dressing cold salads.

22. Sour cream and ginger sauce

- low-fat sour cream - 200 g

- mustard (regular or Dijon) - 2 teaspoons

- 1 teaspoon ground ginger or 2 cm fresh ginger root

- 1 bunch of dill

Cut the dill very finely. If fresh ginger root is used, then it must be grated on a fine grater. Mix greens and ginger with sour cream and mustard and leave to infuse for 30 minutes.

This spicy and fresh sauce will be a great alternative to mayonnaise when dressing your favorite Herring Under a Fur Coat salad. It is also suitable for other fish starters and salads, as well as salads with mushrooms, cheese and warm vegetable salads.

The benefits of ginger sauce are not only in its lower calorie content compared to mayonnaise. Ginger is rich in gingerol, a substance that activates metabolic processes in the body. Ginger also promotes increased calorie consumption. A great addition to your holiday table!

23. Kefir-cranberry sauce

- kefir - 100 ml

- frozen cranberries - to taste (about a handful)

- lemon juice - 1 tablespoon

- olive oil - 2 teaspoons

- ground red pepper to taste

Punch frozen cranberries in a blender with kefir until smooth. Add the rest of the ingredients and mix. Let it brew for 15-20 minutes. Do not salt the dressing!

Mayonnaise can be replaced with cranberry sauce in salads with crab sticks, rice, pickled cheese, fish, olives, hard cheese, fresh cucumbers, tomatoes and leafy greens.

Cranberry dressing is ideal for holiday feasts, as the fiber in cranberries reduces the calorie content of meals and helps process fatty foods. And yet, due to the high content of pectin, cranberries lower blood cholesterol levels, increase metabolism and help eliminate toxins after drinking alcohol.

24. Walnut sauce with cottage cheese and horseradish

- fat-free soft cottage cheese - 200 g

- walnuts - 1/4 cup

- grated horseradish (you can take ready-made creamy horseradish) - 0.5 teaspoon

- lemon juice - 1 teaspoon

- ground pepper - to taste

- kefir (to obtain the desired consistency) - as needed

Grind the nuts to the state of gruel. Rub the cottage cheese through a sieve, combine with nuts, horseradish and lemon juice. Mix thoroughly and let steep for 15 minutes. The consistency of the sauce should resemble sour cream. If the dressing is too thick, then you can dilute it with kefir.

With this nut dressing, the tastes of many familiar dishes will become rich and piquant. For example, "Mimosa" and other salads with salted and canned fish and seafood, beef and potato salads, vegetable salads and snacks. This sauce is not only extremely tasty, but also healthy: walnuts quickly saturate and at the same time lower cholesterol and blood sugar levels, they block the processing of carbohydrates into fat, contain a lot of protein, fiber and omega-3 fats.

In fact are not limited to any specific recipes: a little imagination - and every day you can discover new tastes. No burden on the wallet and harm to the figure!

Healthy alternatives to traditional sauces.

☘ Salad sauce

Grate a clove of garlic on a fine grater, add chopped herbs (dill, parsley) and pour 1% kefir. Add salt to taste.

☘ Curd-tomato cream sauce

Take soft fat-free cottage cheese, tomato paste and a few cloves of garlic. We mix a package of soft zero cottage cheese with tomato paste (3-5 teaspoons), crush fresh garlic (5-7 cloves) to taste, mix thoroughly.

☘ Adjika

Ingredients:

• 2 pcs. ripe tomatoes
• 1 tooth garlic
• salt (a pinch).

Cooking: pour tomatoes with boiling water, after a minute, easily peel. Cut each tomato into 4 parts and put in a blender, squeeze the garlic, salt, scroll through the whole mass.

☘ Mint sauce for seafood

This recipe calls for fat-free or low-fat yogurt, mint leaves, and spices of your choice. Mint must be chopped and mixed with all the ingredients.

☘ Tartar sauce on yogurt

Ingredients:

• 100 g fat-free natural yoghurt
• 3 pcs. gherkins
• a few sprigs of dill
• 1 garlic clove
• 1 tsp vinegar
• freshly ground black pepper
• salt to taste.
  Finely grate the cucumbers, finely chop the dill, mix all the ingredients and let stand in the refrigerator for about 1 hour.

☘ Greek sauce

Ingredients:

• 200 g soft curd 0%
• 1 fresh cucumber
• 2 cloves of garlic
• salt.
  Grate the cucumber, chop the garlic in a garlic press, mix everything with the curd and salt.

☘ Sauce for meat

Take a few sprigs of parsley, 4 tbsp. tablespoons of fat-free yogurt, ground white pepper to taste and a few drops of lemon juice to taste. Mix everything in a blender until smooth.

☘ Mayonnaise

To prepare healthy mayonnaise, you will need 50 g of fat-free soft cottage cheese (or yogurt) and one hard-boiled egg, crushed with a fork. Mix these two ingredients well and add spices to taste.

☘ "Sour cream"

Take 1 liter of low-fat kefir. Leave it in the freezer overnight to completely freeze. Then we spread it on a colander covered with gauze in 4 layers, and let it drain completely. Sour cream is ready!

A few tips: do not squeeze the sour cream and do not store it for too long, it will go bad and become bitter. Take as fresh as possible kefir!

☘ Creamy mushroom sauce

Ingredients:

• mushrooms 400 g,
• onion 1 pc.,
• yogurt 100 ml,
• salt pepper.

Cooking: cut the mushrooms and onions, salt, pepper and simmer under the lid until tender.
We throw everything into a bowl and mix everything with a submersible blender, add spices to taste. Then add yogurt and mix well.

☘ Onion Sauce

Finely chop 1 large onion, peeled, send to the pan. Pour 125 ml of vegetable broth and heat for 2 minutes over medium heat. In a deep bowl, mix 1 egg yolk, 50 g fat-free cottage cheese, 1 teaspoon mustard, 1 tablespoon white wine vinegar, salt and pepper. Pour the chilled broth slowly over the resulting mixture, while stirring constantly.
Onion sauce is best served chilled.

☘ Sauce with fresh herbs

To prepare 2 portions of the sauce, you need to chop 4 sprigs of green onions, 3 sprigs of fresh parsley, 2 shallots and 2 cloves of garlic.
Dissolve 2 teaspoons of cornstarch in 100 ml of water and mix with 2 tablespoons of fat-free cottage cheese. Add the shallots and garlic to the resulting mass, salt and pepper. Warm over low heat for about 2 minutes and before serving, season with fresh herbs and 1/3 teaspoon of tarragon.

☘ Lemon Sauce

To prepare the sauce, squeeze the juice of ½ lemon and mix with 100 g of low-fat yogurt. Chop 1 bunch of green onions and add to yogurt. Season to taste with salt and pepper.

☘ White sauce

To prepare a white sauce, you need to boil 250 ml of chicken broth, not forgetting to remove the foam. Then cool the broth and mix with 2 tablespoons of skimmed milk. In the resulting mixture, dissolve 1 tablespoon of cornstarch and cook over low heat until the sauce thickens. At the same time, stir constantly with a wooden spatula. Then remove from heat, season with a pinch of nutmeg, salt and pepper.

☘ Curry sauce

To prepare the sauce, you will need 1 hard-boiled egg yolk, 100 grams of low-fat yogurt, ½ onion and 1 teaspoon of curry. Peel the onion, chop and mix with the mashed egg yolk. Add curry and yogurt. Pour in the yogurt slowly and stir constantly.

More interesting

Humble yourself if you seriously decide to cook healthy and low-calorie dishes, you will have to learn how to make diet sauces yourself. Anything you can buy in the store usually contains too much fat, sugar, salt, or even preservatives. Meanwhile, for most meat and vegetable dishes, as well as fish dishes, simple sauces are suitable that you can cook yourself in a matter of seconds. Most sauces are made in one go and don't keep in the fridge for a long time. If you need to store, place leftover sauce in a freezer container and refrigerate.

Diet sauces for meat and poultry

Italian tomato

500 g tomatoes, basil, marjoram, olive oil, a little garlic.

Cut into halves, scald with boiling water, remove the skin. Heat the olive oil in a non-stick pan, chop the herbs and add to the oil. Turn off the fire, cover with a lid. In the meantime, chop the tomatoes with a blender, if desired, pass through a sieve to get rid of the seeds. Toss the tomato mixture with the herbs, if you don't like the consistency you can add a little baked apple puree to thicken the sauce.

Sweet and sour poultry sauce

500 g apples, butter, a little cinnamon, 1 teaspoon salt, oregano.

Peel apples and or microwave. Melt butter (a little, 1-2 tablespoons) in a frying pan, mix with cinnamon, salt and oregano, add apples, and grind into puree.

Yoghurt red hot sauce

500 g fat-free yogurt, 2 teaspoons of sweet paprika, red hot cayenne pepper on the tip of a knife, 2 boiled egg yolks, 1 sachet of gelatin diluted in water.

Combine yogurt with gelatin until it thickens, add paprika, red pepper and egg yolks mashed into a paste (optional). Leave in the refrigerator for 2-3 hours to harden.

lemon sauce

Juice of 1 lemon, 2 tablespoons of olive oil, fresh dill.

Whisk in a food processor along with the herbs on the fastest setting so that the dill is finely chopped and the butter turns green. Add lemon juice, mix. Suitable for dressing all vegetable salads, as well as for serving with white fish.

Wine apple sauce

2 tablespoons of dry white wine, 1 tablespoon of any vegetable oil with a neutral taste, dill seeds, 2 large apples.

Peel apples and bake, sprinkled with dill seeds. Mix wine with vegetable oil, add to pre-cooled apples, pass through a blender to obtain a homogeneous puree.

Yoghurt-mustard sauce (similar to mayonnaise)

3 egg yolks, 1 tablespoon mustard powder, curry powder or a little dried ginger and cumin, 1 cup thick Greek yogurt (take the lowest calorie version), or you can use 3 tablespoons of quality olive oil (extra virgin) instead of yogurt.

Beat raw yolks together with mustard powder until a homogeneous mass is obtained. Mix with spices and add to yogurt, whisk vigorously for 5-6 minutes, but do not allow the yogurt to “separate”. If you plan to use it with hot dishes, it is better to take 10% sour cream or matsoni, they do not delaminate. If you can afford some "extra" calories, egg yolks and mustard powder can be whipped up with 3 tablespoons of quality olive oil. In this case, the cooking time of the sauce will increase by 10 minutes, but the product will saturate you with additional healthy omega-three and omega-six fats.

1. Milk sauce for steamed vegetables

Perfectly complements steamed vegetables, this sauce.

You will need:

• milk,
• oat flour,
• olive oil,
• ginger,
• garlic.

Heat oil in a saucepan and add flour. It should acquire a soft golden color. Heat the milk and add to the saucepan in small portions, mixing thoroughly. Leave for 7 minutes, reducing the heat to a minimum. 2 minutes before readiness, add ginger powder and squeeze garlic juice. Decorate with herbs and serve with the main course. Garlic and ginger speed up the metabolism and help burn extra calories. Oatmeal helps to normalize the digestion process. And olive oil is an indispensable antioxidant.

2. Sweet milk sauce

How to cook a diet milk sauce for a sweet tooth? The undoubted enemy of a chiseled figure is sugar. But the lack of glucose threatens to reduce performance, up to a complete breakdown. An excellent prevention will be a sweet milk sauce served with cottage cheese dishes, fruits, cereal flakes.

At the core:

• low fat milk,
• Rye flour,
• Sesame oil,
• vanilla/cinnamon.

Heat the oil over low heat, add the flour and grind the lumps. After introducing milk, so that it does not curdle, the temperature should be above 60 degrees. Combine honey with ready-made sauce, and add vanilla or cinnamon 3 minutes before the end of the process on the stove. If the consistency is not uniform, you can use a mixer or blender until you get the desired result.

3. Cauliflower with milk sauce

A very light and at the same time nutritious dish will be cauliflower with milk sauce.

Ingredients:

In this case, the minimum amount of flour will be needed (1 tablespoon per 200 ml.). Heat the oatmeal in a frying pan without adding oil until a light aroma of nuts is felt. Then add warm milk and stir well. Divide the cabbage into inflorescences and spread around the perimeter of the form. In the cooled gravy, add 2 beaten eggs, coriander, salt, pepper, granulated garlic. Pour into a mold with cabbage, filling all the gaps and put in an oven preheated to 180 degrees. After 7-10 minutes, take out the dish. Serve with parsley and cilantro.

4. Milk sauce for cereals

You will need:

• milk - 200 ml.,
• sour cream - 2 tablespoons,
• corn starch - 1.5 tablespoons.

Traditional cereals will become permanent on the menu if you prepare an appetizing milk sauce for them. Cow or goat (200 ml.) Combine with 2 tbsp. spoons of sour cream, add 1.5 tbsp. spoons of cornstarch and cook over low heat, for 5 minutes. A minute before the readiness to salt, serve slightly cooled, garnished with a sprig of fennel. Cornstarch retains all the beneficial properties of its original source and strengthens the nervous system.

5. Milk sauce for vegetables

Vegetables are indispensable storehouses of vital vitamins and fiber. The most useful are those cooked with minimal heat treatment. The rich taste of the sauce complements the neutral taste of vegetables.

Ingredients:

• flour - 1 tbsp,
• garlic,
• milk - 200 ml.,
• Cayenne pepper,
• ginger,
• turmeric.

In olive oil, bring the flour and finely chopped garlic to a golden color (it is better to take powder or granular). Add milk, stirring all the ingredients, simmer the sauce for about 8-10 minutes. A few minutes before done, add cayenne pepper, ginger and turmeric. Cut vegetables (tomatoes, cucumbers, bell peppers, carrots) lengthwise. A gravy boat is installed in the center, and the slices are laid out around it. Instead of vegetables, you can take dried toasted whole grain bread. Such a feast of taste will appeal to all family members.

6. Sauce "Bechamel"

The legendary Bechamel sauce, donated by French chefs, can easily reduce its calorie content. To do this, it is enough to change a few ingredients.

Necessary:

• milk - 200 ml.,
• oatmeal / rye flour - 1 tbsp. spoon,
• cream,
• salt,
• pepper,
• nutmeg.

Milk will need 1.5% fat, oatmeal or rye flour, a little cream 15%, salt, pepper, nutmeg. In a saucepan or saucepan, heat the oil (minimum fire pressure), add the flour, stirring constantly. When preparing the sauce, always use a wooden spoon. Then slowly pour in the hot milk. After boiling, cook for no more than 6 minutes, adding salt, pepper and nutmeg. When the sauce cools down (up to 40 degrees), add cream. Depending on the desired consistency, add or reduce the amount of flour during cooking, bearing in mind that the sauce will thicken at the end of the process.

7. Meat / fish with milk sauce

Properly cooked meat and fish go well with a diet sauce.

Necessary:

• milk - 300 ml.,
• starch - 2 tablespoons,
• onions - 2 pcs.,
• Bay leaf,
• salt.

In 200 ml. milk dilute 2 tbsp. spoons of starch. Combine 100 ml in a saucepan or saucepan. milk, 2 pcs. finely chopped favorite variety of onion, bay leaf, salt. When the mixture boils, remove from the stove and let cool for 7-8 minutes. Strain and combine with previously diluted starch. Cook on low heat for one minute. When the sauce thickens to the desired consistency, remove from heat. Light texture and unsurpassed taste emphasize the tender meat of chicken, quail, rabbit. Also, the sauce is good in a duet with salmon and trout.

France is recognized not only as the Mecca of all gourmets, but is also famous for its beautiful and slender nation. It was the royal chefs who brought milk sauce to the world. Simple, basic components of a culinary masterpiece made from milk can be found in the kitchen of every housewife. Using your abilities, imagination and love, it is possible to prepare well-known dishes in a completely different interpretation by serving them with milk sauce. At the same time, while maintaining the parameters of the model, and taking care of the health of the whole family.