LOW FAT
SAUCES

Linda Fraser, Consultant Editor

This book covers Dips, Vegetables & Salads, Fish & Seafood, Meat & Poultry, Pasta, Salsas and Sauces for Desserts. The book teaches how the substitution of non-fattening liquids (vehicles) can be yogurt, stock, skim or semi-skim milk, half-fat crème fraiche, reduced-fat spreads and low-fat soft cheeses such as ricotta. Tangy flavor boosters for a sauce can be strained fruit & vegetables, fresh herbs, lower-fat cheeses, small amounts of condiments from your refrigerator door, citrus juices and spices.

Three Healthy Ways to Make Low Fat Sauces:

Start with equal amounts of flour and fat.
Use stock with vegetables and puree it in blender
Use one part cornstarch with one to two parts water to thicken.

Some tasty sauces we found:

Creamy Raspberry Dressing with Asparagus:
Combine raspberry vinegar, Dijon-style mustard, crème fraiche or yogurt, white pepper and raspberries

Egg Lemon Sauce with Leeks:
Combine cornstarch, sugar, an egg yolk, lemon juice and salt.

Lemon and Chive Sauce:
Mix lemon juice, white wine, ginger root, cornstarch and chives.

Mushroom Sauce:
Combine low-fat spread, flour, sliced mushrooms and skim milk.

Fiery Citrus Salsa:
Combine orange, apple, red chilies, garlic, mint, lemon, salt and pepper.

Mango and Red Onion Salsa:
Combine cubed mango, red onion, passion fruit, basil leaves and lime juice.

Hot Plum Sauce with Floating Islands:
Combine apple juice, egg whites, apple juice concentrate and nutmeg.

This book is but a springboard for other ideas you can come up with based on your pantry, refrigerator and imagination!