Low Fat Masala Sauce
Elevate your cooking with this flavorful and healthier twist on a classic masala sauce! This Low Fat Masala Sauce combines aromatic spices like cumin, coriander, and garam masala with a rich yet guilt-free base made from non-fat plain yogurt, low-sodium tomato puree, and vegetable broth. Perfectly balanced with a hint of heat from red chili powder and a vibrant finish of fresh cilantro, this sauce is ideal for enhancing grilled chicken, roasted vegetables, or as a fragrant curry base. Ready in just 35 minutes, it’s a quick, wholesome way to satisfy your cravings for Indian-inspired cuisine while keeping things light. Keywords: low-fat sauce, masala sauce, healthy curry base, yogurt-based masala, Indian-inspired recipe.
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Recipe Information
Ingredients
- 1 tablespoon Canola oil
- 1 medium Onion, finely chopped
- 4 cloves Garlic, minced
- 1 tablespoon Ginger, minced
- 2 teaspoons Ground cumin
- 2 teaspoons Ground coriander
- 1 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 cup Low-sodium tomato puree
- 0.5 cup Non-fat plain yogurt
- 0.5 cup Low-sodium vegetable broth
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro, chopped
Instructions
Heat the canola oil in a large non-stick pan over medium heat.
Add the finely chopped onion and sauté until it becomes translucent, about 5 minutes.
Stir in the minced garlic and ginger, and cook for an additional 2 minutes until fragrant.
Add ground cumin, ground coriander, turmeric powder, red chili powder, and garam masala to the pan. Stir continuously for 1-2 minutes to toast the spices.
Pour in the low-sodium tomato puree, and cook while stirring occasionally for 5-7 minutes, allowing the mixture to thicken slightly.
Lower the heat and gently stir in the non-fat plain yogurt until well incorporated.
Add the low-sodium vegetable broth, and bring the mixture to a gentle simmer.
Season with salt and let the sauce cook on low heat for 5-7 minutes until it reaches your desired consistency.
Garnish with freshly chopped cilantro before serving.
Serve this low-fat masala sauce with your favorite dishes such as grilled chicken, vegetables, or as a curry base.
Nutrition Facts
Calories |
409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 1.3 g | 6% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1153 mg | 50% | |
| Total Carbohydrate | 54.6 g | 20% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 25.6 g | ||
| Protein | 15.8 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 393 mg | 30% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1904 mg | 41% | |
*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.
