Easy Low Fat Mushroom Sauce
Transform your meals with this creamy yet guilt-free Easy Low Fat Mushroom Sauce, a perfect blend of rich flavor and wholesome ingredients. Made with earthy white mushrooms, a hint of dried thyme, and the tangy creaminess of low-fat Greek yogurt, this sauce is a healthier alternative to traditional cream-based recipes. Ready in just 25 minutes, it’s thickened with a cornstarch slurry for a luscious texture while keeping the fat content to a minimum. Perfect for serving over grilled chicken, pasta, or steamed veggies, this savory sauce is not only quick and easy but also packed with flavor and light on calories. Great for weeknight meals or special dinners, it’s a must-try for those seeking a low-fat mushroom sauce that doesn’t compromise on taste.
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Recipe Information
Ingredients
- 1 teaspoon olive oil
- 1 small, finely chopped onion
- 2 cloves, minced garlic
- 250 grams, thinly sliced white mushrooms
- 1 cup low-sodium vegetable stock
- 0.3333 cup low-fat plain Greek yogurt
- 1 teaspoon cornstarch
- 1 tablespoon water
- 0.5 teaspoon dried thyme
- 0.25 teaspoon black pepper
- 0.25 teaspoon (or to taste) salt
- 1 tablespoon, chopped (optional for garnish) fresh parsley
Instructions
Heat the olive oil in a non-stick skillet over medium heat.
Add the finely chopped onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic and cook for another 1-2 minutes until fragrant.
Add the thinly sliced mushrooms to the skillet and stir. Cook for about 5-7 minutes, stirring occasionally, until the mushrooms release their juices and soften.
Pour in the low-sodium vegetable stock, then stir in the dried thyme, black pepper, and salt. Let the mixture simmer for 3-4 minutes to allow the flavors to meld.
In a small bowl, mix the cornstarch with water until smooth. Gradually stir this slurry into the sauce to thicken it. Cook for an additional 1-2 minutes while stirring constantly.
Remove the skillet from the heat and let the mixture cool for 1-2 minutes. Gently stir in the low-fat plain Greek yogurt until the sauce is creamy. Avoid overheating to prevent curdling.
Taste the sauce and adjust seasoning with additional salt or pepper if needed.
Serve the sauce warm over your favorite dishes and garnish with fresh parsley if desired.
Nutrition Facts
Calories |
320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 780 mg | 34% | |
| Total Carbohydrate | 29.7 g | 11% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 14.2 g | ||
| Protein | 18.1 g | 36% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 158 mg | 12% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 1262 mg | 27% | |
*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.
