Low Fat Masala Sauce
Discover the vibrant flavors of this Low Fat Masala Sauce, a lighter twist on a classic Indian-inspired recipe that doesn’t skimp on taste. Combining aromatic spices like cumin, coriander, and garam masala with a creamy blend of non-fat yogurt and low-sodium tomato puree, this sauce is both heart-healthy and packed with bold, comforting flavors. With just a tablespoon of canola oil, this guilt-free masala sauce is perfect as a base for curries or as a flavorful accompaniment to grilled chicken, roasted vegetables, or even plant-based dishes. Ready in under 35 minutes, this easy and wholesome recipe is a must-try for anyone looking to enjoy a fragrant, homemade curry without the extra calories!
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Ingredients
- 1 tablespoon Canola oil
- 1 medium Onion, finely chopped
- 4 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 2 teaspoons Ground cumin
- 2 teaspoons Ground coriander
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 cup Low-sodium tomato puree
- 0.5 cup Non-fat plain yogurt
- 0.5 cup Low-sodium vegetable broth
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
Directions
Step 1
Heat the canola oil in a large non-stick pan over medium heat.
Step 2
Add the finely chopped onion and sauté until it becomes translucent, about 5 minutes.
Step 3
Stir in the minced garlic and ginger, and cook for an additional 2 minutes until fragrant.
Step 4
Add ground cumin, ground coriander, turmeric powder, red chili powder, and garam masala to the pan. Stir continuously for 1-2 minutes to toast the spices.
Step 5
Pour in the low-sodium tomato puree, and cook while stirring occasionally for 5-7 minutes, allowing the mixture to thicken slightly.
Step 6
Lower the heat and gently stir in the non-fat plain yogurt until well incorporated.
Step 7
Add the low-sodium vegetable broth, and bring the mixture to a gentle simmer.
Step 8
Season with salt and let the sauce cook on low heat for 5-7 minutes until it reaches your desired consistency.
Step 9
Garnish with freshly chopped cilantro before serving.
Step 10
Serve this low-fat masala sauce with your favorite dishes such as grilled chicken, vegetables, or as a curry base.
Nutrition Facts
| Serving size | (650.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 414.2 |
| Total Fat 17.4g | 0% |
| Saturated Fat 1.4g | 0% |
| Polyunsaturated Fat 3.5g | |
| Cholesterol 2.5mg | 0% |
| Sodium 1401.3mg | 0% |
| Total Carbohydrate 56.5g | 0% |
| Dietary Fiber 10.1g | 0% |
| Total Sugars 26.2g | |
| Protein 15.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 426.2mg | 0% |
| Iron 10.1mg | 0% |
| Potassium 1975.9mg | 0% |
Source of Calories