9 light (and easy to make) sauces with a…

Want a simple plate of pasta? There are 9 sauces for your spaghetti, your penne or your tagliatelle, dietetic but delicious.

Pasta is “the” dish par excellence. And to brighten up a plate of spaghetti, penne or even tagliatelle, we tend to use “ready-made” industrial sauces. Yes, but here it is: These jerky or canned sauces are often too high in calories, too salty and/or too sweet. Average for silhouette as well as health.

The good news: preparing a healthy yet delicious sauce with a pasta dish isn’t too complicated. The simplest recipe involves selecting one (or more) seasonal vegetables (for example: cherry tomatoes, courgettes, spinach, etc.), which are diced and browned in olive oil before being tossed in our favorite pasta. A sauce that only takes minutes to make, can be varied (almost) endlessly, and provides vitamins, minerals and “good” fats. Easy!

Avoid industrial pasta sauces that are too fatty, too sweet and too salty

Tip: To limit salt intake (and therefore reduce our cardiovascular risk…), we turn to spices. On the menu: spaghetti with cherry tomatoes and chopped parsley, penne with chicken and curry, tagliatelle with zucchini and thyme…

Finally, to make our “pasta sauce” lighter, we can use slimming tips: replace the cream with a vegetable variant (for example soy cream), use a non-stick pan (to limit the amount of olive oil used), lean meat Cooked (for example, chicken or turkey breast or white ham)… it’s a matter of taste.


  • The best food in the world – Anne Dufour, Carol Garnier, Raphael Gruman, ed. Leduc.S
  • The New Metabolic Booster Diet – Anne Dufour and Carol Garnier, eds. Leduc.S
  • Carb cycling – Anne Dufour and Carol Garnier, eds. Leduc.S

Read more:

© Shutterstock

2/9 –

ham sauce
For 4 people. Dice a zucchini; Brown for 5 minutes in 1 tbsp. Add olive oil, 400g white ham heel, diced, then 1 punnet of red and yellow cherry tomatoes, halved, to a pan. Mix well, remove from heat. Sprinkle with pepper, fresh thyme and enjoy with penne.

© Shutterstock

3/9 –

Chicken and Broccoli Sauce
For 4 people. 400g chicken breast cut into aiguillettes and browned in a pan with 2 tbsp. s in olive oil, about 10 minutes, turning them halfway through cooking. Separate florets from 1 head of broccoli, steam for 15 minutes. brown 2 tbsp. s in a non-stick pan without allowing the pine nuts to blacken. In a bowl, combine chicken, broccoli, 1 handful arugula, and pine nuts; Grate 40g Parmesan over this sauce, season with pepper and serve with penne.

© Shutterstock

4/9 –

Vegetarian Bolognese Sauce
For 4 people. Peel 2 onions, 1 clove garlic and 1 carrot. Chop the garlic and onion, grate the carrot. Dice 500g peeled and crushed canned tomatoes (reserve juice). Soak 120 grams of textured soy protein (small pieces) in a bowl of warm water for 10-15 minutes. Drain them and squeeze them. Heat 1 tbsp. Brown the oil, garlic, onion, soy protein and carrots in a frying pan at s. Add salt, pepper, herbs de Provence and cook for 5 minutes, stirring. Add crushed tomatoes, their juice and 1 small can of tomato puree; Simmer for 20 minutes. Serve with spaghetti al dente.

© Shutterstock

5/9 –

Healthy tomato sauce
For 4 people. Peel 8 tomatoes; Cut them into quarters and remove the seeds. Peel 1 shallot and 1 clove garlic, finely chopped. Heat 3 tbsp. Oil in a casserole at s. Add garlic, shallots, tomatoes, 1 tbsp. c. Espelette pepper and 1 tbsp. c. Let the oregano cook on low heat for 15 minutes. At the end of cooking, add 1 c. of balsamic vinegar at s. Serve with spaghetti al dente.

© Shutterstock

6/9 –

Meatball sauce
For 4 people. Preheat the oven to 210 degrees Celsius. Mix 500 grams of ground beef, 1 tbsp. s chopped parsley, 1 tsp. c. Ground cumin, 1 tbsp. c. paprika, 1 peeled and pressed garlic clove and 1 pinch of pepper. Make walnut shaped balls. Bake them in the oven for 15 minutes, flipping them halfway through. Heat homemade tomato sauce 40 cl. Mix with meatballs and serve with al dente tagliatelle.

© Shutterstock

7/9 –

Salmon and spinach sauce
For 4 people. Cook 200g fresh or frozen salmon in a court-bouillon for 10 minutes. Meanwhile, blanch 200 grams of spinach. In a saucepan, combine the thawed and drained spinach with 10 cl soy cream and 1 pinch of pepper; Add 12 cherry tomatoes cut in half and salmon separated into small pieces. Heat again, stirring gently. Serve with pan, optionally adding golden slivered almonds to the pan.

© Chicken and Spice Sauce

8/9 –

Chicken and Spice Sauce
For 4 people. Cut 400g chicken breast into cubes. In a deep plate, mix 1 tbsp. c. heaped curry, 1 tbsp. c. Ground cumin seeds, 2 tbsp. s chopped parsley and 1 pinch pepper. Dip the chicken cubes in this mixture. Heat 1 tbsp. olive oil in a large skillet and brown the chicken cubes for about 10 minutes. Add the pasta (penne or tortillas) and heat for another 2 minutes.

© Shutterstock

9/9 –

Zucchini Sauce
For 4 people. Cut 3 courgettes into small cubes. Heat 2 tbsp. Olive oil in a saute pan at s, fry the zucchini for 10 minutes, stirring. Mix with 10cl soy cream, thyme and pepper. Serve with tagliatelle or spaghetti.

Leave a Comment

Your email address will not be published. Required fields are marked *