Heart-Healthy Creamy Garlic Mushroom Sauce
Transform your meals with this Heart-Healthy Creamy Garlic Mushroom Sauce, a deliciously wholesome recipe that combines rich flavors with nourishing ingredients. Made with olive oil, cremini mushrooms, and a luscious blend of low-sodium vegetable broth and unsweetened almond milk, this sauce is a lighter twist on a classic comfort food staple. Whole wheat flour lends a subtle thickening power, while minced garlic, dried thyme, and fresh parsley elevate the flavor profile to irresistible heights. Perfect for drizzling over grilled chicken, pasta, or vegetables, this creamy yet guilt-free sauce is an easy 30-minute masterpiece that's both low in sodium and dairy-free, making it ideal for heart-conscious eating. Indulge in this satisfying, plant-forward delight that proves healthy food can be incredibly flavorful!
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Ingredients
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 300 grams cremini mushrooms, sliced
- 1 cup low-sodium vegetable broth
- 1 cup unsweetened almond milk
- 1 tablespoon whole wheat flour
- 1 tablespoon lemon juice
- 0.5 teaspoon dried thyme
- 0.25 teaspoon black pepper
- 0.5 teaspoon sea salt
- 2 tablespoons fresh parsley, chopped
Directions
Step 1
Heat the olive oil in a large skillet over medium heat.
Step 2
Add the minced garlic to the skillet and sauté for 1-2 minutes until fragrant.
Step 3
Stir in the sliced mushrooms and cook for about 5-7 minutes until the mushrooms are tender and have released their juices.
Step 4
In a separate bowl, whisk together the vegetable broth, almond milk, and whole wheat flour until smooth.
Step 5
Pour the mixture into the skillet with the mushrooms, stirring constantly to avoid lumps.
Step 6
Bring the sauce to a gentle simmer and add the lemon juice, dried thyme, black pepper, and sea salt.
Step 7
Let the sauce simmer for an additional 5-7 minutes until it has thickened to your desired consistency.
Step 8
Stir in the fresh parsley just before serving to retain its bright color and flavor.
Step 9
Taste and adjust the seasoning if necessary, then serve the sauce warm over your favorite dish.
Nutrition Facts
| Serving size | (854.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 417.3 |
| Total Fat 32.2g | 0% |
| Saturated Fat 4.7g | 0% |
| Polyunsaturated Fat 3.3g | |
| Cholesterol 0mg | 0% |
| Sodium 1473.0mg | 0% |
| Total Carbohydrate 24.8g | 0% |
| Dietary Fiber 5.0g | 0% |
| Total Sugars 7.6g | |
| Protein 12.9g | 0% |
| Vitamin D 117.8IU | 0% |
| Calcium 483.9mg | 0% |
| Iron 3.7mg | 0% |
| Potassium 1405.2mg | 0% |
Source of Calories