Low Fat Creamy Vegetable Sauce
This Low Fat Creamy Vegetable Sauce is the perfect guilt-free way to add velvety richness and vibrant flavor to your favorite meals. Packed with garden-fresh vegetables like red bell peppers, broccoli, zucchini, and carrots, this wholesome recipe creates a nutrient-rich, savory base using just a tablespoon of olive oil. The addition of skim milk and a cornstarch slurry ensures a creamy texture without heavy fats, while a medley of thyme, basil, and black pepper enhances the sauce with aromatic depth. Quick to prepare in just 40 minutes, this versatile sauce is ideal for drizzling over pasta, layering with rice, or serving as a comforting complement to lean proteins. It’s a low-sodium, heart-healthy option that doesn’t compromise on flavor—perfect for weeknight dinners or meal prepping!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 units garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium carrot, diced
- 1 medium zucchini, diced
- 1 cup broccoli florets, chopped
- 2 cups low-sodium vegetable broth
- 1 cup skim milk
- 2 tablespoons cornstarch
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried thyme
- 0.5 teaspoon dried basil
Instructions
Heat the olive oil in a large skillet over medium heat.
Add the chopped onion and sauté for about 3 minutes until it becomes translucent.
Add the minced garlic, diced red bell pepper, and carrot to the skillet, and cook for an additional 4 minutes until the vegetables start to soften.
Stir in the diced zucchini and broccoli florets, cooking for another 4 minutes.
Pour in the low-sodium vegetable broth, bringing the mixture to a simmer.
Cover the skillet and let it simmer for 5 minutes until the vegetables are tender.
In a small bowl, whisk together the skim milk and cornstarch until smooth.
Gently pour the milk mixture into the skillet, stirring constantly to avoid lumps.
Season the sauce with salt, black pepper, thyme, and basil.
Continue to simmer the sauce for another 3-5 minutes, stirring occasionally, until thickened and creamy.
Serve the low-fat creamy vegetable sauce over pasta, rice, or as a side with your favorite dish. Enjoy!
Nutrition Facts
Calories |
478 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.8 g | 20% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 1650 mg | 72% | |
| Total Carbohydrate | 69.9 g | 25% | |
| Dietary Fiber | 10.8 g | 39% | |
| Total Sugars | 31.6 g | ||
| Protein | 16.7 g | 33% | |
| Vitamin D | 2.7 mcg | 13% | |
| Calcium | 491 mg | 38% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 2219 mg | 47% | |
*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.
