Heart-Healthy Creamy Mushroom Sauce
Indulge in the comforting flavors of this Heart-Healthy Creamy Mushroom Sauce, a guilt-free twist on a classic favorite that's as nutritious as it is delicious. Made with unsweetened almond milk, low-sodium vegetable broth, and olive oil, this recipe eliminates heavy creams and saturated fats without compromising on rich, velvety texture. Sliced mushrooms are sautéed with garlic and onions, creating a savory base elevated by hints of dried thyme and fresh parsley. Whole wheat flour provides a natural thickening agent, making this creamy sauce both wholesome and satisfying. Ready in just 30 minutes, it's the perfect pairing for pasta, poultry, or roasted vegetables, offering a flavorful and heart-smart addition to any meal. Whether you're focused on healthy eating or simply crave a lighter option, this mushroom sauce is sure to become a new favorite in your repertoire!
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 2 pieces Garlic cloves, minced
- 1 medium Yellow onion, finely chopped
- 12 ounces Mushrooms, sliced
- 1 cup Low-sodium vegetable broth
- 1 cup Unsweetened almond milk
- 2 tablespoons Whole wheat flour
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Dried thyme
- 2 tablespoons Fresh parsley, chopped
- teaspoons Salt (optional, to taste)
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the minced garlic and chopped onion to the skillet, stirring occasionally for about 2-3 minutes until the onion becomes translucent.
Add the sliced mushrooms to the skillet and cook for about 5 minutes, stirring frequently, until the mushrooms become tender.
In a small bowl, whisk together the almond milk and whole wheat flour until smooth. This will help thicken the sauce.
Pour the vegetable broth into the skillet with the mushroom mixture. Stir well.
Gradually add the almond milk and flour mixture to the skillet, stirring constantly to prevent lumps from forming.
Continue to cook the mixture over medium heat until the sauce thickens, approximately 5-7 minutes.
Season the sauce with ground black pepper, dried thyme, and salt to taste, if using.
Remove the skillet from the heat and stir in the chopped fresh parsley.
Serve immediately over your choice of pasta, poultry, or vegetables for a heart-healthy meal.
Nutrition Facts
Calories |
490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2520 mg | 110% | |
| Total Carbohydrate | 40.1 g | 15% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 12.7 g | ||
| Protein | 16.2 g | 32% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 509 mg | 39% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1704 mg | 36% | |
*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.
