6 traditional sauces for your pasta light version

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6 traditional sauces for your light version pasta

Penne, spaghetti, farfalle, macaroni… We consume an average of 8 kg of pasta per person per year. But which sauces to choose so as not to increase the calories on the plate?

Combining pleasure and a balanced diet is still possible without depriving yourself of eating pasta. Be careful, not all side sauces are created equal.

On the same subject

Count approximately 68 calories per 100g bolognese, 150 for the carbonara sauce or 517 calories for 100g of pesto ! However, alternatives exist to rediscover the taste of these great classics without them becoming real calorie bombs.

For example, replace the egg in the traditional carbonara with yogurt and the pancetta with bacon. To find the smoothness of the pesto sauce without the guilt, mix an avocado with lemon juice. Rich in potassium, this small green fruit will ensure the proper functioning of your heart, your muscles and your kidneys.

How to have fun reasonably?

The golden rule? stop eating when you are satisfied ! Delighting in your pasta dish does not mean continuing to eat without hunger. This way, you will avoid bloating and possible transit problems. Eating a large amount of foods high in fat and sugar can cause you to secrete high levels of dopamine. Your brain might then crave more.

Choose the right products. Regarding pasta, favor those with whole wheat or legumes. Rich in fiber, they will allow you to better eliminate afterwards.

What if you turned more to plants? Accompanying your pasta with vegetables, mushrooms or soy will speed up your transit, while protein-based diets will promote constipation.

Read also :

6 tips for eating pasta without gaining a gram!

15 superfoods to eat this spring

12 light savory pie recipes

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sauce pesto revisite

© Getty Images/EyeEm

2/6 –

Pesto sauce revisited
Place 250 g of broccoli florets in a saucepan. Cover with water and salt. Cook for 10 mins. Drain and mix the broccoli with 1 clove of garlic, 10 g of pine nuts, 50 g of peeled almonds and 10 basil leaves. Add 60ml of olive oil, salt and pepper.

sauce fromage minceur

© Getty Images

3/6 –

Slim cheese sauce
Fry 1 minced garlic clove with 1 tablespoon of coconut oil. Add 1 tablespoon of flour. Deglaze with 100ml of vegetable stock and stir. Add 80 ml of 1.5% fat milk, bring to the boil until the sauce thickens. Add 30g of spinach leaves and 40g of parmesan, salt and pepper.

sauce pour des lasagnes allegees

© Getty Images/Alloy

4/6 –

Sauce for light lasagna
Steam 400 g of small shelled prawns. Crumble them. Immerse 600 g of cut broccoli in a pan of salted boiling water for 10 min. Drain and mash the broccoli into a puree. For the béchamel, stir 40g of cornstarch little by little in 50cl of cold skimmed milk in a saucepan to remove any lumps. Place the saucepan over low heat and heat, stirring.

sauce bolonaise allegee

© Getty Images/Westend61

5/6 –

Light bolognese sauce
2 hours before preparation, rehydrate 20g of textured soy protein in 1 vegetable broth, covering them with liquid. Drain to prepare. Brown 1 onion and 1 shallot, add the proteins and cook until browned. Add 1 jar of tomato coulis, 50ml of water and cook the coulis for 30 minutes until the tomato sauce has reduced.

sauce saumon minceur

© Getty Images

6/6 –

Slimming salmon sauce
In a frying pan, pour 20 cl of 4% fat liquid cream with 400 g of cooked salmon steak, salt and pepper. Add chives, the juice of 1 lemon and the zest.

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