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Healthy Sauces

Low Fat Recipe

Healthy Sauces include tomato sauce, white sauce, and curry sauce all low in fat and high in flavor.

Healthy Sauces

Tomato Sauce

1 number-2 can of tomatoes
1 clove garlic, crushed
4 tablespoons olive oil
1 bay leaf or sprig of sweet basil
1 chopped onion
Salt and pepper
1/2 teaspoon sugar

Saute onion and garlic in oil for five minutes; add tomatoes, bay leaf or basil. Cook to a thick sauce. This will take about 45 minutes. Add sugar, salt and pepper; stir thoroughly. Simmer 15 minutes. Recipe makes two cups. Serve with meat loaf, fish, zucchini, eggplant, green peppers, spaghetti, rice or noodles.

White Sauce

2 tablespoons olive oil
1 cup skim milk
2 tablespoons flour
Salt and pepper to taste

Heat the oil, add flour and cook, stirring constantly, until mixture appears dry. Have the heat low enough so flour mixture does not turn yellow but remains light in color. Stir the milk in slowly. Bring to boiling point and cook three to five minutes. Season with salt and pepper. Recipe makes 1 cup.

Suggestions: You may use broth or vegetable or fish stock for all or part of milk, depending on the type of food you will serve the sauce with. Vary the flavor of the white sauce by adding, to taste, any one of the following: celery salt, onion juice, lemon juice, grated nutmeg, Worcestershire sauce, chopped chives, dill or parsley.

Curry Sauce

4 tablespoons olive oil
1 cup broth, chicken, beef, shrimp or vegetable
1/4 cup chopped onion
1 medium-size, peeled and chopped tart apple
1/2 to 1 teaspoon curry powder
1 tablespoon lemon juice
2-1/2 tablespoons flour
1 cup skim milk

Saute onion in olive oil until tender. Add curry powder and apples. Continue cooking for about ten minutes over low heat. Stir in flour and blend until smooth. Slowly add broth, then milk and bring to a boil. Cook for five minutes. Add lemon juice and salt to taste. Recipe makes two cups.

Serving Suggestions: Serve with fish, leftover veal, and/or chicken or over boiled rice.

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