Low Fat Creamy Pumpkin Sauce
Indulge in the cozy flavors of fall with this Low Fat Creamy Pumpkin Sauce—a healthier twist on a comforting classic that's perfect for pasta, roasted vegetables, or grilled chicken. Made with wholesome pumpkin puree, low-fat milk, and low-sodium broth, this creamy sauce achieves rich flavor without the heaviness. Aromatic garlic, onion, and warm spices like nutmeg and cinnamon elevate the dish with a subtle hint of autumnal warmth. A smooth texture and vibrant color make this sauce as pleasing to the eye as it is to the palate. Ready in just 30 minutes, it's a quick, low-fat, and versatile option for weeknight dinners or special occasions. Garnished with fresh parsley for a pop of freshness, this recipe is a must-try for pumpkin lovers seeking a lighter yet indulgent sauce this season!
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Recipe Information
Ingredients
- 1 cup Pumpkin puree
- 1 cup Low-fat milk
- 0.5 cup Low-sodium chicken or vegetable broth
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 0.5 cup Onion, finely chopped
- 0.25 teaspoon Ground nutmeg
- 0.25 teaspoon Ground cinnamon
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 tablespoon Fresh parsley, chopped
Instructions
Heat olive oil in a medium saucepan over medium heat.
Add minced garlic and chopped onion, and sauté until the onion becomes translucent, about 3-4 minutes.
Stir in the pumpkin puree, low-fat milk, and low-sodium broth, and bring the mixture to a gentle simmer.
Add ground nutmeg, ground cinnamon, salt, and ground black pepper to the saucepan, stirring well to combine all the ingredients.
Reduce the heat to low and let the sauce simmer for about 10 minutes, stirring occasionally, allowing the flavors to meld together.
Once the sauce is creamy and slightly thickened, remove it from the heat.
Taste the sauce and adjust the seasoning if needed. If a smoother texture is desired, use an immersion blender to puree the sauce until velvety.
Garnish with freshly chopped parsley before serving.
Serve the sauce warm over your favorite pasta, or use it as a topping for roasted vegetables or grilled chicken.
Nutrition Facts
Calories |
430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.0 g | 33% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 1199 mg | 52% | |
| Total Carbohydrate | 41.1 g | 15% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 22.2 g | ||
| Protein | 12.6 g | 25% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 413 mg | 32% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 687 mg | 15% | |
*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.
