Low Fat Creamy Pumpkin Sauce
Elevate your fall-inspired dishes with this luscious yet guilt-free Low Fat Creamy Pumpkin Sauce! Made with wholesome pumpkin purée, low-fat milk, and a touch of warming spices like nutmeg and cinnamon, this velvety sauce delivers all the comforting flavors of autumn without the extra calories. Sautéed garlic and onion add depth, while a splash of low-sodium broth keeps it light and flavorful. Perfectly versatile, this sauce pairs beautifully with pasta, roasted veggies, or grilled chicken, making it a quick, healthy go-to for weeknight dinners. Ready in just 30 minutes, this one-pot wonder is as easy to prepare as it is to love. Garnished with a sprinkle of fresh parsley, it's an irresistible, low-fat alternative for creamy sauce lovers.
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Ingredients
- 1 cup Pumpkin puree
- 1 cup Low-fat milk
- 0.5 cup Low-sodium chicken or vegetable broth
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 0.5 cup Onion, finely chopped
- 0.25 teaspoon Ground nutmeg
- 0.25 teaspoon Ground cinnamon
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 tablespoon Fresh parsley, chopped
Directions
Step 1
Heat olive oil in a medium saucepan over medium heat.
Step 2
Add minced garlic and chopped onion, and sauté until the onion becomes translucent, about 3-4 minutes.
Step 3
Stir in the pumpkin puree, low-fat milk, and low-sodium broth, and bring the mixture to a gentle simmer.
Step 4
Add ground nutmeg, ground cinnamon, salt, and ground black pepper to the saucepan, stirring well to combine all the ingredients.
Step 5
Reduce the heat to low and let the sauce simmer for about 10 minutes, stirring occasionally, allowing the flavors to meld together.
Step 6
Once the sauce is creamy and slightly thickened, remove it from the heat.
Step 7
Taste the sauce and adjust the seasoning if needed. If a smoother texture is desired, use an immersion blender to puree the sauce until velvety.
Step 8
Garnish with freshly chopped parsley before serving.
Step 9
Serve the sauce warm over your favorite pasta, or use it as a topping for roasted vegetables or grilled chicken.
Nutrition Facts
| Serving size | (733.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 446.9 |
| Total Fat 26.5g | 0% |
| Saturated Fat 7.2g | 0% |
| Polyunsaturated Fat 3.2g | |
| Cholesterol 24.1mg | 0% |
| Sodium 1409.5mg | 0% |
| Total Carbohydrate 43.5g | 0% |
| Dietary Fiber 9.4g | 0% |
| Total Sugars 23.3g | |
| Protein 12.9g | 0% |
| Vitamin D 100.8IU | 0% |
| Calcium 421.3mg | 0% |
| Iron 4.3mg | 0% |
| Potassium 732.1mg | 0% |
Source of Calories