Heart-Healthy Garlic Cream Sauce
Transform your meals with this silky-smooth Heart-Healthy Garlic Cream Sauce, a guilt-free alternative to traditional cream-based sauces. Made with wholesome ingredients like extra-virgin olive oil, skimmed milk, and nutritional yeast, this luscious creation is brimming with flavor without the heavy fats. Freshly minced garlic adds a robust, aromatic depth, while a touch of lemon juice brightens the dish with a zesty tang. Thickened with whole wheat flour and finished with chopped parsley, this vegan-friendly, low-sodium sauce is perfect for drizzling over whole-grain pasta, roasted vegetables, or grilled proteins. Ready in just 20 minutes, this easy, heart-smart recipe is a delicious way to elevate your healthy eating routine!
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Recipe Information
Ingredients
- 2 tablespoons Extra-virgin olive oil
- 4 units Garlic cloves, minced
- 1 cup Low-sodium vegetable broth
- 1 cup Skimmed milk
- 2 tablespoons Whole wheat flour
- 2 tablespoons Nutritional yeast
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 2 tablespoons Chopped fresh parsley
Instructions
Heat the extra-virgin olive oil in a medium saucepan over low heat.
Add the minced garlic to the saucepan and sauté for about 1 minute until the garlic is fragrant and slightly golden, being careful not to burn it.
In a small bowl, whisk the whole wheat flour into the skimmed milk until smooth to create a slurry.
Pour the vegetable broth into the saucepan with the garlic, then add the milk and flour mixture, whisking constantly to avoid lumps.
Increase the heat to medium and stir the sauce continuously with a whisk until it begins to thicken, about 3-4 minutes.
Once thickened, stir in the nutritional yeast, lemon juice, salt, and ground black pepper until fully incorporated.
Remove the saucepan from the heat and stir in the chopped fresh parsley.
Taste and adjust seasoning with additional salt and pepper if necessary.
Serve the sauce immediately over pasta, vegetables, or as desired. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
457 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 27.7 g | 36% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 1448 mg | 63% | |
| Total Carbohydrate | 36.7 g | 13% | |
| Dietary Fiber | 5.0 g | 18% | |
| Total Sugars | 14.0 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 382 mg | 29% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 1088 mg | 23% | |
*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.
