Low Fat Creamy Vegetable Sauce

Light, luscious, and packed with wholesome goodness, this Low Fat Creamy Vegetable Sauce is the perfect way to elevate your meals while keeping things healthy. Bursting with the vibrant flavors of sautéed onions, garlic, red bell peppers, and nutrient-rich broccoli, this sauce creates a velvety texture using a clever combination of skim milk and cornstarch – no heavy cream needed! Infused with aromatic dried thyme and basil, it’s a guilt-free way to bring comforting creaminess to your favorite pasta, rice, or roasted vegetable dishes. Ready in just 40 minutes, this low-sodium, nutrient-dense recipe is ideal for health-conscious foodies seeking a versatile and satisfying sauce that doesn’t skimp on flavor.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 units garlic cloves, minced
• 1 medium red bell pepper, diced
• 1 medium carrot, diced
• 1 medium zucchini, diced
• 1 cup broccoli florets, chopped
• 2 cups low-sodium vegetable broth
• 1 cup skim milk
• 2 tablespoons cornstarch
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 teaspoon dried thyme
• 0.5 teaspoon dried basil

Directions

Step 1

Heat the olive oil in a large skillet over medium heat.

Step 2

Add the chopped onion and sauté for about 3 minutes until it becomes translucent.

Step 3

Add the minced garlic, diced red bell pepper, and carrot to the skillet, and cook for an additional 4 minutes until the vegetables start to soften.

Step 4

Stir in the diced zucchini and broccoli florets, cooking for another 4 minutes.

Step 5

Pour in the low-sodium vegetable broth, bringing the mixture to a simmer.

Step 6

Cover the skillet and let it simmer for 5 minutes until the vegetables are tender.

Step 7

In a small bowl, whisk together the skim milk and cornstarch until smooth.

Step 8

Gently pour the milk mixture into the skillet, stirring constantly to avoid lumps.

Step 9

Season the sauce with salt, black pepper, thyme, and basil.

Step 10

Continue to simmer the sauce for another 3-5 minutes, stirring occasionally, until thickened and creamy.

Step 11

Serve the low-fat creamy vegetable sauce over pasta, rice, or as a side with your favorite dish. Enjoy!

Nutrition Facts

Serving size	(1330.2g)

Amount per serving	% Daily Value*
Calories	477.5

Total Fat 15.8g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 7.3mg	0%
Sodium 1649.8mg	0%
Total Carbohydrate 69.9g	0%
Dietary Fiber 10.8g	0%
Total Sugars 31.6g
Protein 16.7g	0%

Vitamin D 107.4IU	0%
Calcium 490.9mg	0%
Iron 3.0mg	0%
Potassium 2218.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.1%

Protein: 13.7%

Carbs: 57.2%