Yogurt sauce. Low Calorie Yogurt Sauce Recipes

This yoghurt sauce is easy to make and can be eaten with just about anything. Meat, fish, vegetable skewers, everything will be delicious.

In the summer-autumn period, any barbecue dishes become relevant more than ever.

Steaks, meat, kebabs, mushrooms, any ripe fruits (zucchini, okra, asparagus, tomatoes, eggplant) - all these products can be grilled or grilled.

They turn out incredibly tasty and more useful. They will help us get enough in nature, make any picnic an unforgettable event.

Yogurt sauce with large quantity fragrant spices can be used to marinate champignons, shiitake, chicken pieces and any vegetables.

The main manufacturing principle delicious sauce– use of high-quality, thick Greek or Turkish yogurt.

A thick mass carefully envelops the products, which helps to thoroughly marinate the raw materials.

Adjust the amount of garlic and chili in yogurt sauce yourself, depending on the desired spiciness of the finished dish.

Yogurt sauce for chicken, meat, vegetables

yogurt - 250 ml;
chili - 1/4 tsp;
turmeric - 1 tsp;
garlic - 3-5 cloves;
coriander - 1/3 tsp;
cinnamon - 1 pinch;
lemon - 1 pc.;
salt - 1 tsp;
ginger - 1/2 tsp

COOKING SEQUENCE:

We spread the recommended rate of yogurt in a suitable bowl. pouring Fresh Juice juicy lemon. We can replace it with a few tablespoons of wine vinegar. Add all the necessary spices. Dried ginger powder can be replaced with chopped fresh root (2 tsp). We pour salt. Grind the garlic with a press or a sharp knife blade. Add it to the rest of the ingredients to create a yogurt sauce. Connecting all products spicy marinade so that the workpiece acquires a uniform texture. We lower the pieces of zucchini, shiitake or steak into a thick yogurt mass and send it to the refrigerator for at least 10-12 hours.

We will open one little secret. Some women, in order to lose weight, refuse traditional sour cream and mayonnaise sauces to salads and second courses due to the high calorie content of dressings. Sacrificing for beauty palatability food. However, this is not necessary. You can simply replace them with light and healthy yogurt-based dressings.

We bring to your attention the three most popular sauces of this season! They will give delicate taste and fresh spring flavor to your favorite salad, will decorate the second course and add a new refined touch to the usual dessert. And most importantly, the process of losing weight will pass as unnoticeably as possible, bringing only benefits and a feeling of lightness.

Expert comment: Irina Salkova, head of the company's laboratory« Cheburashkin brothers. family farm» :

In the production of yogurt, whole or normalized pasteurized milk is made with a starter culture containing Lactobacillus bulgaricus and streptococcus thermophilus (Streptococcusthermophiles). Bulgarian stick is an essential component of real yogurt. The microorganisms of the Bulgarian stick produce vitamins and amino acids in the process of fermentation, participate in the processes of suppression of the pathogenic intestinal microflora. Natural yogurt helps to cleanse and rejuvenate the body, remove harmful toxins and restore the intestinal microflora, making the process of digestion much more efficient.

Béarnaise Yoghurt Sauce

You will need:

1/2 cup natural yogurt sugarless
small bunch of parsley
sprig of tarragon (tarragon)
1/2 teaspoon mustard
spicy salt to taste

Cooking:

Mix yogurt and mustard in a bowl.
Wash, dry and finely chop the herbs.
Add 1 teaspoon of parsley and tarragon to the yogurt-mustard mixture.
Salt to taste. For a more intense flavor spiced salt can be replaced with celery salt.
Put the sauce in a cold place for an hour and a half.

This sauce is the yogurt brother of the old french sauce Sause Bearnaise, named after the birthplace of King Henry IV of France. It goes great with grilled meats. This original sauce with delicious taste will give a piquant shade to pizza, vegetables, and hot fish and poultry dishes. It will be appreciated by the most demanding gourmets.

April Yogurt Sauce

You will need:

zest of 1 - 1/2 lemon
1 tablespoon olive oil
small bunch of dill
a few basil leaves
2 garlic cloves
ground allspice to taste
salt to taste

Cooking:

Peel and mince the garlic.
Wash, dry and cut greens.
Grate the lemon zest.
Combine yogurt with garlic, herbs and zest, seasoning the mixture with pepper, salt or other spices.
Add olive oil and beat the sauce well with a whisk.
Dress the salad with dressing, and put ready meal cool on the bottom shelf of the refrigerator.

April sauce is a versatile salad dressing. Thanks to the combination of yogurt and olive oil, it has a silky texture and harmonious taste, while the zest gives it the perfect sourness. You will never get bored of this sauce as it can be cooked in different options, adding various spices to it, finely chopped cucumbers or grated olives in a mortar.

Yoghurt Sauce

You will need:

1 cup natural sugar free yogurt
200 grams of your favorite cheese
a few mint leaves
salt to taste
additives in the form of: 1) 1 pear and pine nuts, if the cheese is with mold like Dor Blue; 2) 2 cloves of garlic, 1 tablespoon of olive oil and a pinch of pepper, if the cheese is of the Adyghe or Dutch type; 3) 1 apple, 1 tablespoon orange juice, and a pinch of cinnamon if the cheese is a ricotta or mozzarella type.

Cooking:

Mix yogurt and shredded cheese.
Finely chop the mint, combining it with the cheese-yogurt mixture.
If the cheese is salty, then do not salt.
For a garlic supplement, crush the garlic in a press or grind it in a mortar and mortar, combining it with olive oil and pepper.
Additives in the form of a pear or apple must be peeled and finely chopped. Orange juice combine with cinnamon. Pine nuts are added whole.

The advantage of this sauce is that it is very satisfying, and if seasoned with any green leaves, be it Arugula, Iceberg or any other leaf salad, you can get rid of the feeling of hunger for a long time. Cheese sauce goes well with any meal. Depending on the type of cheese, you can vary the additives from spicy garlic to fruit and dessert, but even without additives, this sauce is beautiful and self-sufficient.

Actually, this sauce is not only Greek. A similar sauce is prepared in Turkey, Bulgaria, and Israel. But the most famous name- yes - the Greek "tsytsyki" or "dzadzyki". The most famous Greek sauce is prepared very simply: 1-2 fresh cucumber peel off the skin, grate and squeeze lightly to remove excess moisture. Put the grated cucumbers in a bowl, add 1-2 cloves of pureed garlic, a handful of chopped mint leaves and 2 tbsp. olive oil. Add a thick unsweetened sauce, salt to taste and you're done!

Sauce-dip with cheese and yogurt - for vegetables

When you serve a plate of fresh crunchy vegetables - carrots, celery, cucumbers, radishes, green onion, thick sauce next to it will be very handy. Mix in a blender 100 g of cheese or feta cheese, 2 cans of natural yogurt, a small bunch of fresh tarragon and a handful of dill. The sauce will turn out bright in taste and aroma and very tasty.

Sauce For baked vegetables with yogurt and cilantro

Bright taste cilantro is great for roasted vegetables. Mix yogurt with crushed garlic clove and chopped cilantro, add a pinch of freshly ground pepper, 1 tbsp. olive oil and some lemon juice.

Sauce with yogurt and curry - for baked poultry

Grind ½ small onion in a blender, add 2 jars of natural yogurt, 1 tsp. curry powder, mix, add a little chopped green onion.

Sauce for sandwiches

Grate 2 medium-sized pickled cucumbers on a fine grater. Squeeze lightly, mix with natural yogurt, 2 tbsp. mayonnaise and chopped dill. Use for sandwiches, pita rolls, as a dip sauce.

Yogurt sauce with horseradish and lemon juice - for fish

Mix 1 tbsp. table horseradish with 1 jar of natural yogurt, season to taste with salt and pepper, add 2 tbsp. chopped dill. Serve with baked fish

Yogurt sauce is a pleasant, gentle and eco-friendly product. The main component of the dish is yogurt, which must be natural and without all kinds of additives. Only in this case, the yogurt sauce will turn out to be truly tasty and healthy.

Benefits of yogurt sauce

Industrially prepared yogurts come in a wide variety, but most of them contain chemical thickeners, flavor enhancers, fillers, flavors, colors and preservatives.

Natural yogurt is made from whole milk and sourdough, which contains acidophilus bacteria and health-improving substances:

micro and macro elements;
organic acids;
disaccharides and monosaccharides;
saturated fatty acids.

Yogurt made from natural raw materials has a number of properties that are beneficial for the human body:

contains a significant amount of calcium ( daily rate), thereby strengthening bones and teeth;
with constant use promotes rejuvenation (also used for cosmetic procedures);
cleanses the intestines like a broom (from feces and toxic substances);
helps the stomach and digestion in general;
eliminates staphylococci, streptococci and fungus, which means it protects against infections;
improves mental processes and improves mood;
normalizes metabolism and has a beneficial effect on weight;
strengthens the body's defenses;

Buy natural product You can buy it in the store, but it is better to cook it at home yourself. For preparation, you will need a sourdough starter from a pharmacy or dry sourdough, as well as pasteurized milk.

Important! When buying ready-made natural yogurt, pay attention to the expiration dates (live bacteria can only last for two to four days) and the composition of the product. Yogurt for children should not contain more than five percent fat and additives. Dairy products this quality is better to buy in specialized stores.

With a 100% natural ingredient, you will get the same quality yogurt sauce. All useful qualities from one product to another, and vegetables, spices and herbs will definitely complement the overall benefits and give the dish an unforgettable taste. Well, let's get down to the mystery.

Dietary yoghurt sauce "Fragrant"

Yoghurt sauce is not just called dietary. It goes well not only with meat and fish delicacies, but also goes well with stewed and boiled vegetables, applicable for baby food.

What you need to purchase and prepare:

natural yogurt without additives - 200 grams;
fresh herbs (dill, parsley, cilantro) - 2 sprigs each;
green onions - 3-4 feathers;
garlic - 1 clove;
salt - at the end of the knife;

Cooking order:

Let's prepare the herbs. Under running water, thoroughly wash all the branches and feathers of the onion. Lay out on a towel to dry.
We clean the garlic from the husk and wash it.
Finely chop the herbs and garlic with a sharp knife.
Put yogurt in a bowl and add garlic with herbs, salt.
Thoroughly mix the sauce, let it stand for 2-3 minutes.

The wonderful taste of sauce with yogurt will complement baked potatoes, fried squash fritters and even dumplings, both boiled and fried.

Yoghurt sauce for fish

The most delicate, slightly acidified sauce with aromatic herbs will give a special taste to salmon, trout. It will bring interesting notes to a dish with pollock or hake.

Ingredients:

150 gr. - yogurt (plain i.e. without inclusions);
1 tsp - refined sunflower oil (you can take olive or corn);
1 tsp - lemon juice (or apple cider vinegar);
on a branch - dill and parsley;
salt and black ground pepper- taste.

In a container, mix yogurt, a spoonful of oil and lemon juice.
Grind the washed fresh herbs, and add to the yogurt mass.
Salt and pepper, then mix the ingredients thoroughly until a homogeneous consistency.

If you add a tablespoon of prepared horseradish to this sauce, it will change the taste and become more piquant.

Yogurt sauce for chicken

Such a dish is often called Indian, as it uses curry - a favorite seasoning of the Hindus.

We will need:

onion -1 small head;
fresh green onions - feather - 50 grams;
natural yogurt - 400 grams (2 cans);
curry (powder) - 1 teaspoon with a small slide;
ground red spicy pepper- optional (for those who like it spicier).

Making sauce:

Put the chopped onion into the blender bowl.
Finely chop the onion - feather and shift it there.
Add yogurt and then pour seasonings (curry and pepper).
Whisk the contents and transfer to a gravy boat.

Pink bean sauce

The beautiful sauce has pleasant taste and color. With a bean garnish or just as an accompaniment to boiled beans— just a masterpiece.

1 jar - Greek yogurt;
1 st. l. - water;
1 st. l. - tomato paste (tomato sauce);
1 tsp — vegetable oil;
Fresh dill, salt, pepper and garlic - to taste.

Cooking:

Peeled chopped garlic, washed and chopped dill, mix with tomato paste, water, butter and yogurt.
Salt and pepper the mixture, mix everything.

Cheesy yogurt sauce

As the name suggests important role cheese in this recipe. We advise you to give preference to suluguni, mozzarella or cheese.

cheese - 200 gr.;
garlic - 2 cloves;
olive oil - 1 tablespoon;
natural yogurt - 250 gr.

The preparation is very simple:

Grate the cheese on a fine grater.
Using a press, make a slurry from garlic and mix with cheese.
Add butter to yogurt.
We combine all the components and beat with a mixer.

Cheese sauce goes well with grilled vegetables, sausages and pita bread.

By the summer, many want to lose a couple extra pounds, therefore, in April-May, you have to especially monitor nutrition, without overloading the diet too high-calorie meals. At the same time, you don’t want to starve or eat something lean all the time - both salads and main dishes are always tastier with sauce. In this article, we will talk about recipes for yogurt sauces that will add additional flavors to dishes, but will not affect the waist at all.

Yoghurt sauces along with the promotion of healthy and proper nutrition are becoming more common. And this is not surprising - delicious, fragrant, such sauces complement the taste of the most variety of dishes, without making their calorie content several times greater, as is the case, for example, with mayonnaise. Another plus is that such sauces are extremely easy to prepare, especially if you have a yogurt maker with which you can make homemade natural yogurt without additives at any time - the main ingredient for such sauces.

We will talk about yogurt recipes suitable for different dishes.

cucumber yogurt dip recipe

You will need: 50 mo of unsweetened yogurt 1% fat, 15 ml of odorless vegetable oil, 1 clove of garlic and cucumber, black and red ground pepper, salt.

How to make Cucumber Yogurt Sauce. Peel the cucumber, grate on a fine grater, squeeze out the liquid, salt, pepper, mix with crushed garlic and chopped parsley, pour in yogurt, oil, mix until smooth.

This sauce is great for main courses and salads.

Spicy Garlic Yogurt Sauce Recipe

You will need: ½ cup natural yogurt, ½ tsp. mustard, garlic, chives, parsley, salt.

How to cook spicy sauce from yogurt. Pass the garlic through a press, mix with chopped chives and parsley, mustard, salt, pour in yogurt and mix.

olive oil yogurt sauce recipe

You will need: 200-250 ml of natural unsweetened yogurt, 60-70 ml of olive oil, 30-40 g of fresh parsley / cilantro, 1 clove of garlic, 2 tbsp. lime / lemon juice, 1.5 tsp balsamic white wine vinegar, salt.

How to make yogurt and olive oil sauce. Coarsely chop the greens, put in a blender bowl, add the remaining ingredients, mix until smooth. For piquancy, you can add mustard, gherkins, if the sauce is to fish dishes- sprat or anchovies.

This sauce is suitable as a seasoning for fish, meat dishes, pita rolls, sandwiches, salads and vegetables.

Salted Cheese Yogurt Sauce Recipe

You will need: 250 ml of natural yogurt, 200 g of Adyghe cheese / cheese, 5-6 mint leaves, 1-2 cloves of garlic, 3 tbsp. olive oil, black pepper, salt.

How to make cheese yogurt sauce. Pass the garlic through a press, add chopped mint, crumbled cheese, mix with a mixer, add crushed garlic, oil and mix again, pepper and salt the sauce.

This sauce is ideal for dressing vegetable salads.

Blue cheese yogurt sauce recipe

You will need: 100 ml of natural yogurt, 50-80 g of blue cheese, 30 ml of white wine such as sherry, Madeira or vermouth, 1 pinch of grated nutmeg, red hot pepper ground or fresh.

How to make yogurt sauce with blue cheese. Mix yogurt, wine, nutmeg and hot pepper, add grated cheese, mix with a blender until smooth.

It is better to serve this sauce with turkey or chicken dishes, from fresh vegetables.

Recipe for yogurt sauce with vegetables for grilled dishes

You will need: 200 g of natural yogurt, 8-10 green / black olives, 1 clove of garlic and a tomato, 1-2 tbsp. chopped green onion, black pepper, salt.

How to make yogurt sauce with vegetables. Grind all products and mix with yogurt, you can also do this with a blender.

More ideas for yogurt sauces

Oriental yogurt sauce: ½ cup yogurt, ½ tsp. zira, a pinch of paprika, pepper and salt.
Béarnaise yogurt sauce: ½ cup yogurt, 1 tsp each chopped parsley and tarragon, ½ tsp. mustard, celery or spicy salt.
Tartar yogurt sauce: ½ cup yogurt, 1 tsp. chopped pickled cucumbers / gherkins, ½ tbsp. mustard, parsley, salt.
Pepper yogurt sauce: ½ cup yogurt, 5 peppercorns, ½ tsp. mustard and black ground pepper.
Dill yogurt sauce: ½ cup yogurt, 1 tbsp. chopped dill, ½ tbsp mustard. Salt.
American yogurt sauce: ½ cup yogurt, 1 tbsp. tomato paste, gherkins/pickles, sugar, salt.
Indian yogurt sauce: ½ cup yogurt, ½ tsp. ground cumin, ground ginger, turmeric and ground coriander, cinnamon, ground black pepper.

Any yogurt should be allowed to brew after cooking for a couple of hours in the refrigerator - this will allow the flavors and aromas to open up and mix. Eat deliciously, with pleasure and without harm to the figure!