Low Fat Creamy Salted Egg Sauce
Transform your meals with this indulgent yet healthy twist on traditional egg-based sauces—meet the Low Fat Creamy Salted Egg Sauce. Featuring steamed salted egg yolks for a rich umami kick, paired with low-fat milk and Greek yogurt for a luscious, guilt-free creaminess, this recipe is a perfect balance of flavor and nutrition. Enhanced by aromatic curry leaves, sautéed onions, and garlic, and finished with a dash of black pepper and low-sodium soy sauce, every bite is bursting with savory, mouthwatering delight. Ready in just 25 minutes, this versatile sauce is ideal for drizzling over grilled meats, seafood, or stir-fried vegetables, adding sophistication to your dishes without compromising your dietary goals. Discover this healthier way to enjoy creamy sauces that embody comfort and flavor, perfect for anyone seeking lighter yet indulgent culinary creations!
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Recipe Information
Ingredients
- 4 pieces Salted egg yolks
- 1 cup Low-fat milk
- 0.5 cup Low-fat Greek yogurt
- 3 cloves Garlic
- 1 tablespoon Canola oil
- 1 small Onion, finely chopped
- 8 leaves Curry leaves
- 0.5 teaspoon Freshly ground black pepper
- 1 tablespoon Low-sodium soy sauce
Instructions
Begin by steaming the salted egg yolks. Place them on a heatproof dish in a steamer and steam for 10 minutes or until they are solid and orange in color. Allow to cool slightly, then mash with a fork until it becomes a fine paste.
In a medium saucepan over medium heat, add the canola oil. Once hot, add finely chopped onion and sauté until soft and translucent, about 3 minutes.
Add minced garlic and curry leaves to the saucepan, cooking until the garlic is fragrant—approximately 1 minute.
Mix in the mashed salted egg yolks and stir well to combine with the aromatic mixture.
Reduce the heat to low, then pour in the low-fat milk and stir continuously to integrate the ingredients smoothly. Simmer gently for another 2 minutes.
Whisk in the low-fat Greek yogurt until you achieve a creamy consistency. Ensure the yogurt is fully incorporated without lumps.
Add freshly ground black pepper and low-sodium soy sauce, stirring thoroughly to blend the flavors.
Continue to cook the mixture on low heat for an additional 2 minutes, allowing the sauce to thicken slightly and flavors to meld.
Remove from the heat and let it cool for a minute before serving. Drizzle over your favorite dishes as a delightful low-fat accompaniment.
Nutrition Facts
Calories |
226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 377 mg | 126% | |
| Sodium | 1885 mg | 82% | |
| Total Carbohydrate | 10.3 g | 4% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 7.2 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.9 mcg | 5% | |
| Calcium | 157 mg | 12% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 124 mg | 3% | |
*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.
