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IRIE_KEY Posts: 1,261
11/19/09 8:07 P

I haven't tried this yet, but now I am curious.
What if you used fat free plain yogurt and a bit of milk or water to thin it a bit, then add fresh or sauted mushrooms and seasonings like garlic powder, onion powder, paprika and a bit of cracked pepper. That would keep your calories low, sodium minimal and give you a creamy sauce.


It's not what I did, but what I do next that sets the course for success.
SUSAN_14 Posts: 279
11/19/09 7:44 P

Thank you!
The roux recipes I found online all have a lot of calories, though. And SP doesn't have any simple roux recipes. I was just curious what people did for cream sauces when they were trying to eat healthier.

NIRERIN Posts: 12,384
11/19/09 6:11 P

have you tried making your own roux? just melt some butter [or olive oil is fine too] in a pan and add flour to cook out [you can use whole wheat too]. when that is all clumpy, add broth or stock or milk or water to thin out. cook down and salt to taste.
i even add sliced portabella right before i put in the flour to replace cream of mushroom soup.

-google first. ask questions later.

SUSAN_14 Posts: 279
11/19/09 5:27 P

Does anyone have any recipe for a low sodium cream sauce? The ones I've come across usually have at least 20g+ of fat and 300+ calories per serving. I've tried my own experiments and they haven't come out very good at all. I was a big fan of things like Campbell's cream of mushroom and things like that, but the sodium (even the reduced version)....
Any advice? :(

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