7 Low-Calorie Sauce Recipes
For me it’s sauce season. Summer was all about exploiting the plethora of in-season fruit… but now that it’s Fall, I’m reminded of all the fragrant spices at my fingertips. While finding the most fresh spices my farmer’s market has to offer, learning how to mix them well to give familiar dishes a flavorful pick-me-up, is my latest food endeavor. Here are 7 sauces on my list that are under 120 calories per serving.
Mango Lime Sauce
Green onions, sweet fruit and a citrus twist is always a recipe for scrumptiousness. This sauce is great on not-so-fishy fish such as tilapia, salmon, and even shrimp. It’s also a great way to liven up a vegetable mix or drizzle over grilled kabobs. This sauce shouldn’t be stored more than a day or so before being eaten, but with it’s delightful flavor, it won’t be if you don’t make too much.
This argentine pesto is a great turn from the often high-calorie pine nuts and parmesan concoction we all know and love. Try making two versions of this sauce, one as a dry rub without the red wine vinegar and olive oil for beef or potato dishes. Use the traditional recipe to add to rice pilaf or as a veggie sandwich spread or to top hard-boiled eggs.
This sauce is high in sodium due to the mustard, but it will add some much needed zest to drab poultry dishes such as chicken or pork. Add to sandwiches, wraps, and root vegetables such as pureed carrots or turnips or use drizzle on slices of jicama.
Asian dishes are usually full of vegetables, a healthy amount of grains, and of course sauce of all kinds. While you can opt for add chili paste, soy sauce, or other simple sauces, we’re all fans of a little fruit addition. I love fresh-cut pineapple in a stir-fry but I’m even weaker for orange chicken. This sauce can be used as a marinade, dip, or added to any dish hot or cold.
Salsa has always been a go-to sauce for calorie counters as it’s simple ingredients are naturally low calorie. As long as you don’t go the way of adding sugar, oil, or salt, a basic salsa of tomato, chiles, cilantro and other herbs will get your salsa where it’s going. Add pineapple and some heat like chili powder or cayenne pepper and you’ve got yourself a sweet surprise. Use as you would traditional salsa, there are no rules on this one!
Homemade Pasta Sauce
This veggie-tized recipe is tasty and full of fiber unlike most pasta sauces. It also excludes the usual calorie-hikers of sugar and oil commonly added to ready-made pasta sauces. Try using Italian-seasoned diced tomatoes instead of having to add the oregano, basil, or other Italian seasonings if you’re pushed for time. Look for low-sodium versions though, as some may have an ample amount of added salt.
Garlic Garbanzo Sauce
If you haven’t clicked the link above, I’m not talking hummus here. Garbanzo sauce is usually used on pasta dishes. I’ve provided a creamy recipe above, but many people add pureed garbanzo beans to regular pasta sauce as well. So instead of that cheesy alfredo, try this recipe with your favorite Italian favorites.
What are your favorite sauces right around the 100 calorie mark?