10 Low Fat Dressings & Sauces – How to Pick the Best Ones
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| 10 Low Fat Dressings & Sauces – How to Pick the Best Ones |
10 Low Fat Dressings & Sauces – How to Pick the Best Ones: These 10 Low Fat Dressings & Sauces recipes are easy to make and delicious to eat. Try these healthy versions on classic like blue cheese and Keep your recipe luscious and low-fat.
1- Simply Rich Blue Cheese Dressing
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| Simply Rich Blue Cheese Dressing |
Preparation Time: 10 minutes
Makes: 1 1/4 cups (300 ml)
Ingredients:
- 1/3 cup (75 ml) low-fat mayonnaise
- 1/3 cup (75 ml) 1% milk
- 1/3 cup (75 ml) low-fat plain Greek yogurt
- 2 tbsp. (30 ml) white vinegar
- 1 tbsp. (15 ml) Dijon mustard
- 1/2 tsp. (2 ml) salt
- 1/2 tsp. (2 ml) freshly ground pepper
- 1/4 cup (50 ml) well-aged blue cheese, crumbled
Preparation:
In a medium bowl, whisk mayonnaise, milk, yogurt, vinegar, mustard, salt and pepper until smooth. Add cheese and stir. Mash most of the cheese with a spoon until the cheese is incorporated, leaving some lumps.
Cover and refrigerate. Use within 1 week.
Nutritional Information Per 2 tbsp. (30 ml) Serving:
Calories: 38
Fat: 3 grams
Sodium: 215 mg (8%)
Carbohydrates: 2 grams
Protein: 1 gram
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2- Loganberry Vinaigrette
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| Loganberry Vinaigrette |
Preparation Time: 10 minutes
Serves: 3/4 cup (175 ml)
Ingredients:
- 1/3 cup (125 ml) fresh loganberries
- 2 tbsp. (30 ml) extra-virgin olive oil
- 1 tsp. (5 ml) red wine vinegar
- 1 tbsp. (15 ml) fresh tarragon, chopped
- 1/3 cup (75 ml) unsweetened apple juice
- sea salt and pepper to taste
Preparation:
In a blender, whiz ingredients until well blended.
Add salt and pepper to taste. Use leftovers within 2 days.
Nutritional Information Per Serving:
Calories: 25
Fat: 2 grams
Sodium: 0 mg
Carbohydrate: 1 grams
Protein: 0 grams
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3- Heart Healthy White Wine Sauce
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| Heart Healthy White Wine Sauce |
Preparation time: 10 minutes
Cook time: 7 minutes
Makes: 1/2 cup (125 ml)
Ingredients:
- 3/4 cup (175 ml) pineapple juice
- 1/2 cup (125 ml) dry white wine
- 1/3 cup (75 ml) white pearl onions, finely minced
- 2 tsp. (10 ml) white wine vinegar
- 1/2 tsp. (2 ml) cornstarch
- 2 tbsp. (30 ml) 1% evaporated milk
- 1 tsp. (5 ml) extra-virgin olive oil
- 2 tbsp. (30 ml) cilantro, finely chopped
Instructions:
In a medium saucepan, place pineapple juice, wine, onions and vinegar. Bring to a boil, and continue boiling until liquid is reduced by half, about 7 minutes, or until 3/4 cup (175 ml) remains. Strain sauce into a small saucepan by pressing on the onions. Discard onions.
Stir cornstarch into milk until dissolved. Stir into sauce and add oil. Stir continuously over medium high heat until liquid boils and thickens slightly, 1 to 2 minutes. Remove from heat and stir in cilantro. Let stand until sauce thickens and serve while still warm.
Nutritional Information Per 2 tbsp. (30 ml) Serving:
Calories: 50 calories
Fat: 1.1 grams
Sodium: 24 mg. (1%)
Carbohydrate: 6.5 grams
Protein: 1 grams
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4- Basic Mustard Vinaigrette
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| Basic Mustard Vinaigrette |
Preparation Time: 10 minutes
Serves: 1/2 cup (125 ml)
Ingredients:
- 1 tbsp. (15 ml) Dijon mustard
- 1 clove garlic, minced
- 1 tbsp. (15 ml) white wine vinegar
- 3 tbsp. (45 ml) extra-virgin olive oil
- 1 tbsp. (15 ml) water
- salt and pepper to taste
Preparation:
Whisk together mustard, garlic and vinegar in a medium bowl. Next, whisk in oil until mixture begins to thicken; whisk in water. Use leftovers within 2 days.
Nutritional Information Per Serving:
Calories: 60
Fat: 6 gram
Sodium: 60 mg (3%)
Carbohydrate: 1 gram
Protein: 0 gram
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5- Feta Cheese & Tomato Dressing
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| Feta Cheese & Tomato Dressing |
Preparation Time: 10 minutes
Makes: 1 cup (250 ml)
Ingredients:
- 1/4 cup (50 ml) crumbled feta cheese
- 2 tbsp. (30 ml) rice vinegar
- 2 tsp. (10 ml) maple syrup
- 1/4 cup (50 ml) extra-virgin olive oil
- 2 plum tomatoes, seeded and chopped
- 1/2 tsp. (2 ml) sea salt
- salt & pepper, to taste
- 1 tbsp. (15 ml) chopped fresh basil
Preparation:
In a blender,combine feta cheese, vinegar and maple syrup; blend until combined.
Add oil and tomatoes; blend until smooth. Add salt and pepper to taste. Stir in basil.
Cover and refrigerate. Consume within 3 days.
Nutritional Information Per 1 tbsp. (15 ml) Serving:
Calorie: 44
Fat: 4 grams
Sodium: 85 mg. (4%)
Carbohydrate: 1 gram
Protein: 1 gram
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6- Greek Yogurt Ranch Dressing
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| Greek Yogurt Ranch Dressing |
Preparation: 5 minutes
Makes: 1 cup (250 ml)
Ingredients:
- 1/2 cup (125 ml) low-fat plain Greek yogurt
- 1/4 cup (50 ml) low-fat mayonnaise
- 2 tbsp. (30 ml) white wine vinegar
- 1/2 tsp. (2 ml) garlic, minced
- 1/2 tsp. (2 ml) sea salt
- 1/2 tsp. (2 ml) pepper
- 1/3 cup (75 ml) fresh dill, chopped
Preparation:
In a small bowl, whisk yogurt, mayonnaise, vinegar, garlic, salt and pepper until smooth. Stir in dill.
Nutritional Information Per 1 tbsp. (15 ml) Serving:
Calories: 16
Fat: 1 gram
Sodium: 103 mg. (4%)
Carbohydrate: 1 gram
Protein: 0 gram
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7- Healthy French Dressing
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| Healthy French Dressing |
Preparation Time: 10 minutes
Makes: 1 cup (250 ml)
Ingredients:
- 3/4 cup (175 ml) reduced sodium tomato juice
- 3/4 cup (175 ml) low-fat plain yogurt
- 2 tbsp. (30 ml) extra-virgin olive oil
- 1 tbsp. (15 ml) cider vinegar
- 1 tsp. (5 ml) Dijon mustard
- 2 cloves garlic, peeled and crushed
- 1 1/2 tsp. (7 ml) chopped fresh oregano
- 1/2 tsp. (2 ml) sea salt
- 1/4 tsp. (1 ml) freshly ground pepper
Preparation:
In a blender, combine tomato juice, yogurt, oil, vinegar, mustard, garlic, oregano, salt and pepper; blend until smooth.
Cover and refrigerate. Use within 4 days.
Nutritional Information Per 1 tbsp. (15 ml) Serving:
Calories: 19
Fat: 2 grams
Sodium 107 mg. (4%)
Carbohydrate: 1 gram
Protein: 0 gram
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8- Sesame Soy Vinaigrette
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| Sesame Soy Vinaigrette |
Preparation Time: 5 minutes
Makes: 3/4 cup (175 ml)
Ingredients:
- 1/4 cup (50 ml) unsweetened orange juice
- 1/4 cup (50 ml) balsamic vinegar
- 2 tbsp. (30 ml) low-sodium soy sauce
- 1 tbsp. (15 ml) toasted sesame oil
- 1 tbsp. (15 ml) agave syrup or liquid raw honey
- 1 tsp. (5 ml) fresh ginger, finely grated
Preparation:
In a small bowl, whisk orange juice, vinegar, soy sauce, oil, agave syrup and ginger until the syrup is incorporated.
Pour into a jar and refrigerate. Use within 1 week.
Nutritional Information Per 2 tbsp. (30 ml) Serving:
Calories: 37
Fat: 2 grams
Sodium: 303 mg. (12%)
Carbohydrates: 4 grams
Protein: 0 grams
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9- Simply Green Goddess Dressing
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| Simply Green Goddess Dressing |
Preparation Time: 10 minutes
Makes: 1 3/4 cups (425 ml)
Ingredients:
- 1 avocado, peeled and pitted
- 1 garlic clove, minced
- 1 1/2 cups (375 ml) fat-free buttermilk
- 1/8 cup (0.5 ml) fresh dill, chopped
- 1/8 cup (0.5 ml) fresh mint, chopped
- 2 tbsp. (30 ml) white rice vinegar
- 1/2 tsp. (2 ml) sea salt
Preparation:
In a blender, place avocado, garlic, buttermilk, dill, mint, vinegar and salt; puree until smooth.
Use within 24 hours.
Nutritional Information Per 2 tbsp. (30 ml) Serving:
Calories: 15
Fat: 1 gram
Sodium: 54 mg. (2%)
Carbohydrates: 1 gram
Protein: 1 gram
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10- Orange Almond Vinaigrette
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| Orange Almond Vinaigrette |
Preparation Time: 10 minutes
Makes: 3/4 cup (175 ml)
Ingredients:
- 1/3 cup (75 ml) almond oil
- 1/3 cup (75 ml) unsweetened orange juice
- 1 tbsp. (15 ml) apple cider vinegar
- 1 clove garlic, minced
- 1 tsp. (5 ml) freshly grated orange zest
- 1 tsp. (5 ml) reduced sodium soy sauce
- 1/4 tsp. (1 ml) sea salt
- 1/4 tsp. (1 ml) pepper
Preparation:
In a small bowl, place oil, juice, vinegar, garlic, orange zest, soy sauce, salt and pepper; whisk until well combined.
Store dressing covered in the refrigerator. Use within 5 days.
Nutritional Information Per 1 tbsp. (15 ml) Serving:
Calories: 57
Fat: 6 grams
Sodium: 64 mg. (2%)
Carbohydrates: 1 gram
Protein: 0 gram
