Heart-Healthy Classic Blue Cheese Sauce
Indulge guilt-free with our Heart-Healthy Classic Blue Cheese Sauce, a light and flavorful twist on a traditional favorite. This creamy, tangy sauce swaps heavy ingredients for nutrient-rich alternatives like non-fat Greek yogurt, skim milk, and reduced-fat blue cheese—delivering all the decadence without the excess calories. Highlighted by zesty lemon juice, aromatic garlic and onion powders, and a touch of black pepper, every bite is bursting with flavor that pairs perfectly with salads, roasted vegetables, or lean meats. In just 10 minutes of prep time (and a short chill), you’ll have a versatile, crowd-pleasing sauce elevated by a garnish of fresh parsley. Perfect for heart-conscious cooks seeking that signature umami kick, this healthier take on blue cheese sauce is an absolute must-try!
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Recipe Information
Ingredients
- 1 cup Plain Greek yogurt, non-fat
- 3 ounces Reduced-fat blue cheese
- 0.25 cup Skim milk
- 1 tablespoon Fresh lemon juice
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Onion powder
- 0.25 teaspoon Ground black pepper
- 1 tablespoon Fresh parsley, chopped
Instructions
Crumble the reduced-fat blue cheese into small pieces and set aside.
In a medium-sized mixing bowl, combine the plain Greek yogurt and skim milk. Stir until the mixture is smooth.
Add the crumbled blue cheese to the yogurt mixture, and gently fold it in using a spatula until evenly distributed.
Add the fresh lemon juice, garlic powder, onion powder, and ground black pepper to the sauce. Stir well to combine all the ingredients.
For best results, cover the mixing bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld together.
Before serving, taste and adjust the seasoning, if necessary.
Garnish the sauce with chopped fresh parsley before drizzling over your favorite dishes.
Nutrition Facts
Calories |
388 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.3 g | 16% | |
| Saturated Fat | 7.6 g | 38% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 1286 mg | 56% | |
| Total Carbohydrate | 20.5 g | 7% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 14.1 g | ||
| Protein | 45.6 g | 91% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 825 mg | 63% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 305 mg | 6% | |
*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.
