Sauces and low fat dressings

• Fennel Recipes

Published: 02/26/2013 - Updated: 09/03/2016

• Author: Miriam Reyes

Sauces and dressings are often a problem for the heart by the large amount of butter, cream, oil, eggs or cheese they require. To reduce fat dressings, a good idea is to use these ingredients.

You can add them to salads, vegetables, fish, lean meats and pastas. One serving of sauce or dressing equals one tablespoon.

Tomato sauce and parsley

Makes 2 cups:

• 1 tablespoon of olive oil
• 1 large onion, sliced
• 1 clove of garlic, crushed
• 6 large tomatoes, peeled and diced
• ½ cup of tomato juice
• 2 tablespoons of chopped fresh parsley
• Freshly ground black pepper

Preparation

1. Heat oil in a pan. Fry the onion and garlic 4-5 minutes, or until onion is tender.
2. Pour tomatoes and juice and simmer for 5 minutes.
3. Add 1 tablespoon of parsley and cook over low heat one hour, or until the sauce thickens and reduces. When you go to serve, add the remaining parsley, and season with pepper.

Curry Chutney

Makes two cups:

• 6 zucchinis, peeled and chopped
• 2 teaspoons of polyunsaturated oil
• 1 onion, chopped
• 1 teaspoon of curry powder
• ½ teaspoon of hot sauce
• 1 tablespoon of chutney or condiments.

Preparation

1. Cook zucchini in water, steam or microwave. Drain and let cool.
2. Heat oil in a nonstick skillet. Fry the curry and onion for 4-5 minutes, or until onion is tender.
3. In a food processor or blender, grind the zucchini, onion mixture, hot sauce, and chutney. Pour into a saucepan and simmer until heated through.

Cheese sauce

Makes 1 cup:

• 1 cup of skim milk
• Nutmeg
• 1 tablespoon of cornstarch dissolved in 2 teaspoons of skimmed milk
• 1 tablespoon of Parmesan cheese
• Black pepper, freshly ground.

Preparation:

1. Heat the milk with nutmeg, and as it boils, add the flour mixture, whisking. Simmer for 10 minutes, stirring constantly.
2. Add cheese, stirring constantly and cook another 2 minutes. Season to taste with pepper.

Apple dressing

Use this dressing instead of traditional French one, or to accompany a rice salad.

Makes 1 ½ cups:

• 1 cup of unsweetened orange juice
• 3 tablespoons of apple cider vinegar
• 1 clove of garlic, crushed
• 1 tablespoon of chives, finely chopped
• 2 tablespoons of fresh parsley, finely chopped
• Freshly ground black pepper

Preparation

1. In a screw-top jar, empty apple juice, vinegar, garlic, chives and parsley. Season with pepper to taste. Cover and shake well.

Lemon Garnished with mint

Makes 1 cup:

• ¼ cup of low-fat plain yogurt
• 1 clove of garlic, crushed
• 2 tablespoons of lemon juice
• 2 tablespoons of chopped fresh mint
• Freshly ground black pepper

Preparation

1. Empty into a bowl the yogurt, garlic, lemon juice, mint and pepper.
2. Mix until blended.

Tofu Mayonnaise

This delicious mayonnaise is an alternative that does not contain cholesterol.

Makes 1 ½ cups:

• 25 grams of tofu (bean curd)
• 1 teaspoon of Dijon-style mustard
• 2 tablespoons of apple cider vinegar
• ½ cup of olive oil
• Freshly ground black pepper

Preparation

1. Grind in a food processor or blender the tofu, mustard and 1 tablespoon of vinegar.
2. Without stopping the machine, slowly add 2 tablespoons of oil and 1 tablespoon of vinegar then. Repeat until you get out of oil and vinegar.
3. Season with pepper to taste.

• Miriam Reyes

  Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.