Low Fat Low Calorie Buttery Sauce
Indulge guilt-free with this Low Fat Low Calorie Buttery Sauce, a luscious and velvety addition to your meals that doesn’t sacrifice flavor. Made with just a touch of unsalted butter, low-fat milk, and a hint of lemon juice, this lightened-up sauce delivers all the buttery richness you crave without the extra calories. A simple roux of butter and flour forms the base, while the addition of low-sodium chicken or vegetable broth enhances the savory depth. Infused with garlic powder and balanced with a dash of salt and pepper, this sauce is perfect draped over steamed vegetables, grilled chicken, or flaky fish. Quick and easy to prepare in just 15 minutes, it’s a go-to recipe for healthy, comforting meals.
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Recipe Information
Ingredients
- 1 tablespoon unsalted butter
- 1 teaspoon all-purpose flour
- 1 cup low-fat milk (1% or skim)
- 0.5 cup chicken or vegetable broth (low sodium, if possible)
- 1 teaspoon lemon juice
- 0.5 teaspoon garlic powder
- 0.25 teaspoon salt (adjust to taste)
- 0.25 teaspoon ground black pepper
Instructions
In a small saucepan, melt the unsalted butter over medium heat until just melted, being careful not to let it brown.
Add the all-purpose flour to the butter and whisk continuously for about 1 minute to create a smooth roux. This step helps thicken the sauce.
Gradually pour in the low-fat milk while whisking constantly to prevent lumps from forming. Continue to whisk until the mixture begins to thicken, about 3-4 minutes.
Slowly add the chicken or vegetable broth, whisking to combine thoroughly. Cook for an additional 2-3 minutes until the sauce reaches your desired thickness.
Stir in the lemon juice, garlic powder, salt, and ground black pepper. Taste and adjust seasoning as needed.
Once the sauce is creamy and smooth, remove the saucepan from heat.
Serve the Low Fat Low Calorie Buttery Sauce warm over your favorite dishes, such as steamed vegetables, grilled chicken, or fish.
Nutrition Facts
Calories |
228 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.7 g | 19% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 41 mg | 14% | |
| Sodium | 731 mg | 32% | |
| Total Carbohydrate | 16.5 g | 6% | |
| Dietary Fiber | 0.4 g | 1% | |
| Total Sugars | 12.6 g | ||
| Protein | 9.6 g | 19% | |
| Vitamin D | 3.2 mcg | 16% | |
| Calcium | 316 mg | 24% | |
| Iron | 0.5 mg | 3% | |
| Potassium | 422 mg | 9% | |
*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.
