10 LOW CALORIE SAUCES TO ENHANCE ATHLETIC MEALS
When you are looking to hit optimal weight and maximize your energy, it’s sometimes vital to track and measure your foods to be sure that you are getting just the right amount of calories and macronutrients to help you drop fat and yet maintain muscle and energy.
Most healthy meals have the same basic ingredients …. a palm sized portion of protein, a fist sized portion of complex carbs and a large helping of colorful vegetable and salad topped with a high-quality oil. If you are not careful, taste wise this can get pretty dull, pretty quickly BUT if you use sauces and spices to change the “culture” of your meal, you can get the taste variety you need without adding unwanted calories.
The Best Low-Calorie Sauces to Enhance Flavor Without Affecting Performance
So, here are 10 simple, healthy, low-calorie sauces from different cultures, with ingredients, amounts, and estimated calories per recipe that you can use to shape any set of ingredients:
1. Chimichurri (Argentina)
Ingredients:
• ½ cup fresh parsley (5 cal)
• ¼ cup fresh cilantro (1 cal)
• 2 cloves garlic, minced (9 cal)
• 1 tbsp red wine vinegar (3 cal)
• 1 tbsp olive oil (120 cal)
• ½ tsp salt (0 cal)
• ½ tsp red pepper flakes (2 cal)
• 2 tbsp water (0 cal)
Total Calories: ~140 (per 4 servings: ~35 cal per serving)
2. Tzatziki (Greece)
Ingredients:
• ½ cup Greek yogurt, nonfat (60 cal)
• ½ cucumber, grated (8 cal)
• 1 clove garlic, minced (4 cal)
• 1 tbsp lemon juice (4 cal)
• 1 tbsp fresh dill, chopped (1 cal)
• ½ tsp salt (0 cal)
Total Calories: ~77 (per 4 servings: ~19 cal per serving)
3. Salsa Verde (Mexico)
Ingredients:
• 5 tomatillos, husked and boiled (50 cal)
• ½ jalapeño, seeded (4 cal)
• ¼ cup fresh cilantro (1 cal)
• 1 tbsp lime juice (4 cal)
• 1 small garlic clove (4 cal)
• ¼ tsp salt (0 cal)
Total Calories: ~63 (per 4 servings: ~16 cal per serving)
4. Japanese Ponzu Sauce
Ingredients
• 2 tbsp low-sodium soy sauce (20 cal)
• 1 tbsp rice vinegar (5 cal)
• 1 tbsp lemon juice (4 cal)
• ½ tsp honey (10 cal)
• ¼ tsp grated ginger (1 cal)
Total Calories: ~40 (per 4 servings: ~10 cal per serving)
5. French Mustard Vinaigrette
Ingredients
• 1 tbsp Dijon mustard (15 cal)
• 1 tbsp apple cider vinegar (3 cal)
• 1 tbsp olive oil (120 cal)
• ½ tsp honey (10 cal)
• ½ tsp salt (0 cal)
Total Calories: ~148 (per 4 servings: ~37 cal per serving)
6. Indian Mint Chutney
Ingredients
• ½ cup fresh mint leaves (5 cal)
• ¼ cup fresh cilantro (1 cal)
• ½ small green chili, chopped (4 cal)
• 1 tbsp lemon juice (4 cal)
• ¼ tsp salt (0 cal)
• 2 tbsp Greek yogurt, nonfat (20 cal)
Total Calories: ~34 (per 4 servings: ~9 cal per serving)
7. Thai Peanut Sauce (Lighter Version)
Ingredients
• 1 tbsp peanut butter, natural (90 cal)
• 1 tbsp low-sodium soy sauce (10 cal)
• 1 tbsp lime juice (4 cal)
• 1 tsp honey (10 cal)
• ¼ tsp grated ginger (1 cal)
• 1 tbsp water (0 cal)
Total Calories: ~115 (per 4 servings: ~29 cal per serving)
8. Middle Eastern Tahini Dressing
Ingredients
• 1 tbsp tahini (90 cal)
• 1 tbsp lemon juice (4 cal)
• ½ tbsp water (0 cal)
• 1 small garlic clove, minced (4 cal)
• ¼ tsp salt (0 cal)
Total Calories: ~98 (per 4 servings: ~25 cal per serving)
9. Korean Gochujang Sauce
Ingredients
• 1 tbsp gochujang (35 cal)
• 1 tbsp rice vinegar (5 cal)
• ½ tsp honey (10 cal)
• 1 tsp low-sodium soy sauce (5 cal)
• 1 tbsp water (0 cal)
Total Calories: ~55 (per 4 servings: ~14 cal per serving)
10. Italian Tomato Basil Sauce
Ingredients
• 1 cup crushed tomatoes (50 cal)
• 1 small garlic clove, minced (4 cal)
• ½ tsp dried oregano (1 cal)
• ¼ tsp salt (0 cal)
• ¼ tsp black pepper (1 cal)
• 1 tbsp fresh basil, chopped (1 cal)
Total Calories: ~57 (per 4 servings: ~14 cal per serving)