Best 5 Low Fat White Sauce Recipes

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Are you looking for a delicious and healthy way to add flavor and moisture to your favorite dishes? Look no further than this collection of low-fat white sauce recipes. These sauces are perfect for those watching their fat intake or simply looking for a lighter alternative to traditional white sauces. With a variety of flavors to choose from, there's sure to be a low-fat white sauce recipe that will tantalize your taste buds and keep you coming back for more.

Let's cook with our recipes!

LOW-FAT WHITE SAUCE



Low-Fat White Sauce image

This can be used to lighten any casserole that calls for a white sauce.

Categories     Sauce     Milk/Cream     Cheese     Dairy     Low Fat     Bon Appétit

Yield Makes 3 cups

Number Of Ingredients 6

6 tablespoons all purpose flour
3 cups low-fat (1%) milk
1/4 teaspoon ground nutmeg
1/3 cup grated Parmesan cheese
1 large egg, beaten to blend
1 teaspoon butter

Steps:

  • Whisk flour in heavy medium saucepan to remove any lumps. Gradually add 1 cup milk, whisking until smooth. Add remaining 2 cups milk and nutmeg; whisk over medium heat until mixture thickens and boils, about 10 minutes. Remove from heat. Whisk in Parmesan, egg and butter. Season with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate. Rewarm over low heat until heated through before using; do not boil.)

HEARTY MOUSSAKA WITH LOW-FAT WHITE SAUCE



Hearty Moussaka with Low-Fat White Sauce image

Categories     Beef     Potato     Tomato     Vegetable     Bake     Low Fat     Dinner     Casserole/Gratin     Ground Beef     Zucchini     Winter     Healthy     Potluck     Bon Appétit

Yield Makes 8 servings

Number Of Ingredients 16

Nonstick olive oil spray
2 12-ounce eggplants, peeled, each cut lengthwise in half, then cut crosswise into 1/2-inch-thick slices
1 1/2 pounds medium zucchini, trimmed, cut into 1/4-inch-thick rounds
1 pound red-skinned potatoes, cut into 1/4-inch-thick rounds
1 teaspoon olive oil
2 cups chopped onion
1 tablespoon minced garlic
2 teaspoons dried oregano
1 pound lean ground beef sirloin or ground round
1 28-ounce can whole tomatoes in juice
3 tablespoons tomato paste
1/2 cup plain dry white breadcrumbs
2 large egg whites, beaten to blend
1/4 teaspoon ground cinnamon
Low-Fat White Sauce
2 tablespoons grated Parmesan cheese

Steps:

  • Preheat oven to 425°F. Spray 2 large baking sheets with olive oil spray. Arrange eggplant slices and half of zucchini rounds, overlapping slightly, on 1 baking sheet. Arrange potato rounds and remaining zucchini, overlapping slightly, on second baking sheet. Spray vegetables generously with olive oil spray. Sprinkle with salt and pepper. Bake until tender and beginning to brown, about 40 minutes. Remove from oven and cool. Reduce oven temperature to 375°F.
  • Heat 1 teaspoon oil in large nonstick skillet over medium heat. Add onion and garlic; sauté until onion is tender, adding 1 to 2 tablespoons water if mixture seems dry, about 7 minutes. Stir in oregano. Add beef; sauté until brown, breaking up with back of spoon. Add tomatoes with their juices and tomato paste, breaking up tomatoes with back of spoon. Simmer until mixture thickens slightly, about 15 minutes. Season to taste with salt and pepper. Remove from heat. Mix in 1/4 cup breadcrumbs, egg whites and cinnamon.
  • Spray 13x9x2-inch glass baking dish with olive oil spray. Sprinkle 1/4 cup breadcrumbs over bottom of dish. Arrange potatoes in prepared dish. Spoon half of beef mixture over. Arrange eggplant slices over. Spoon remaining beef mixture over. Top with all of zucchini, overlapping slightly if necessary.
  • Pour warm Low-Fat White Sauce over moussaka. Sprinkle 2 tablespoons cheese over. Bake until top is golden brown, about 55 minutes. Let stand 15 minutes. Cut into squares and serve.

PASTA AND SIMPLE WHITE SAUCE (LOW FAT)



Pasta and Simple White Sauce (Low Fat) image

It is similar to Fettuccine Alfredo, but an Alfredo sauce is made with heavy cream and this is made with milk. That makes if much less fattening. you can serve with really any kinda of pasta. Whole wheat pasta is great with it. Serve with good bread and salad.... thats it.

Provided by Nightowl_sparkles

Categories     European

Time 20m

Yield 4 serving(s)

Number Of Ingredients 7

milk, depending on how think you want it (1/3-2/3 cup )
unsalted butter (4 tbs.)
salt (pinch or two)
garlic powder (1/4 tsp.)
parmesan cheese (1-2 tbs. or to likeing)
baking powder (1 tsp.)
pasta (about 1/2 a box)

Steps:

  • Put your choice of pasta on to boil. (salt water).
  • On low/med. heat Melt butter in sauce pan. Add milk with Baking powder mixed in it before you pour it in with your butter. Wisk it with a fork. Add salt, Parmesan cheese, and garlic powder.
  • Stir almost constantly so Milk doesn't burn or clump (trust me it will if you don't stir!).
  • after pasta is strained, pour sauce on the pasta in the pot you boiled the pasta in and mix up well. Let simmer for a minute.
  • Serve with a little extra parmesan cheese on top.

LOW-FAT WHITE SAUCE



Low-Fat White Sauce image

Use this recipe to help cut the calories in a variety of dishes calling for a white sauce-pastas, rice, mushroom sauce, etc.

Provided by Normaone

Categories     Sauces

Time 15m

Yield 6 serving(s)

Number Of Ingredients 6

6 tablespoons flour
3 cups low-fat milk (1%)
1/4 teaspoon ground nutmeg
1/3 cup parmesan cheese, grated
1/4 cup egg substitute
1 teaspoon butter

Steps:

  • In a heavy medium saucepan, whisk flour to remove any lumps.
  • Gradually add 1 cup milk whisking until smooth.
  • Add remaining 2 cups of milk and nutmeg.
  • Cook over medium heat, whisking constantly, about 10 minutes, until mixture thickens and boils.
  • Remove from heat.
  • Whisk a little of the mixture into the egg substitute.
  • Add egg substitute, Parmesan and butter to the white sauce mixture, whisking constantly.
  • Season to taste.
  • Can be made ahead, covered and refrigerated.
  • Reheat before using.

LOW-FAT WHITE SAUCE



Low-fat white sauce image

This is good on pasta, veggies or on poultry. I found this in a taste of home magazine. 1/4 cup has 46 cal., 3 gr fat, 1 mg cholesterol and 4 carbs.

Provided by Angie Robinson

Categories     Other Sauces

Time 5m

Number Of Ingredients 8

2 Tbsp stick margarine
3 Tbsp all purpose flour
2 Tbsp butter buds granules
1 Tbsp reduced sodium chicken bouilon granules
1 1/2 c boiling water
1 c fat free milk
pepper to taste
chopped parsley to garnish

Steps:

  • 1. In a saucepan, melt margarine. Stir in flour, butter buds, and bouilion till blended.
  • 2. Gradually add water and milk. Bring to a boil; cook and stir for 2 min., or until thickened. Season with pepper.
  • 3. Yield: 2 cups

Tips:

  • Use low-fat milk or broth as the base of your sauce. This will help to reduce the fat content of the sauce without sacrificing flavor.
  • Add vegetables to your sauce. This is a great way to add flavor, nutrients, and bulk to your sauce. Vegetables like onions, celery, carrots, and mushrooms are all good choices.
  • Use a thickener to thicken your sauce. This will help to give your sauce a creamy consistency. Some good thickeners include cornstarch, flour, and arrowroot powder.
  • Season your sauce to taste. This may include adding salt, pepper, garlic, herbs, and spices.
  • Serve your sauce over your favorite foods. This could include pasta, chicken, fish, vegetables, or potatoes.

Conclusion:

Low-fat white sauce is a versatile and delicious sauce that can be used in a variety of dishes. It is a great way to add flavor and creaminess to your meals without adding a lot of fat. With a few simple ingredients and a little bit of time, you can easily make a delicious low-fat white sauce at home.

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