Need recipe for healthy cream sauce

[hollysmom]

I made a copykat recipe of the Yummy Boston Market Creamed Spinach (one of the only ways Holly will eat spinach) - but it uses a full-fat cream sauce - half and half AND cream cheese. I can use the nonfat cream cheese for flavor, but still need the basic white sauce. Will milk and flour work? Do I need cornstarch too? Love the recipe - need to lighten!

Thanks!

SSM

[Linda in MO]

Would Alfredo sauce work? I like this one...

* Exported from MasterCook *

"Light" Fettucini Alfredo

Recipe By : I adapted from cooking light
Serving Size : 4 Preparation Time :0:00
Categories : Italian Low-Fat
Main Dish Pasta


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 Tablespoon butter
2 small cloves garlic -- minced
1 Tablespoon all purpose flour
1 1/3 cups 1% milk
3-4 Tablespoons light cream cheese
1 cup grated parmesan cheese -- divided
4 cups hot cooked fettucini (about 8 oz.) -- (try 10-12 oz. next time)
2 teaspoons chopped fresh parsley -- optional
fresh ground pepper and salt -- to taste

Melt butter and garlic in saucepan over med. heat. Saute 1 minute.

Whisk in flour and stir for about a minute.

Gradually add milk, stirring with wire whisk til blended. Cook 5 or 6 min. or until
thick and bubbly, stirring constantly.

Stir in cream cheese, salt, and pepper cook 2 min.

Add 1 cup Parmesan, stirring constantly til melted. (May need to add a little bit more milk to thin if using 1%, if desired)

Pour over hot cooked fettucini, toss well to coat. Top with parsley.

[AmberJane]

This came from a recipe for Moussaka, but I've used it for any recipe that calls for a white sauce. It's very tasty as is, but very adaptable as well. I used skim milk and egg substitute and the results were just fine

LOW-FAT WHITE SAUCE

This can be used to lighten any casserole that calls for a white sauce.

6 tablespoons all purpose flour
3 cups low-fat (1%) milk
1/4 teaspoon ground nutmeg
1/3 cup grated Parmesan cheese
1 large egg, beaten to blend
1 teaspoon butter

Whisk flour in heavy medium saucepan to remove any lumps. Gradually add 1 cup milk, whisking until smooth. Add remaining 2 cups milk and nutmeg; whisk over medium heat until mixture thickens and boils, about 10 minutes. Remove from heat. Whisk in Parmesan, egg and butter. Season with salt and pepper. (Can be made 1 day ahead. Cover and refrigerate. Rewarm over low heat until heated through before using; do not boil.)

Makes 3 cups.

[dorothyntototoo]

I use skim milk for everything. Evaporated skim milk is a creamier alternative for sauces. IMO nonfat cream cheese is nasty tasting. I use the lowfat instead. I found this recipe online.

Low-Fat Creamed Spinach

1 Tb. extra-virgin olive oil
2 garlic cloves, crushed
10 ounces frozen chopped spinach,
thawed, partially drained
1/4 cup fat-free cream cheese
(or more, to taste)
Salt and pepper, to taste
Dash of nutmeg (preferably freshly grated)
In small saucepan, sauté garlic in oil. Add spinach and cheese; stir until cheese is thoroughly melted. Add seasonings. Serves 4.

Per serving: 62 calories, 4.1g protein, 3.7g fat (0.5g saturated), 4g carbohydrates, 1.5g fiber, 120mg sodium.

[zwieback]

Land O Lakes has a fat free half & half. Why not try that with the fat free cream cheese?

[SusanMac]

Just be careful what you're subbing. The fat free H&H is all high fructose corn syrup. So, if you're watching your daughter's sugar intake, then 2% milk or something similar might be a good option.

I use something similar to Amber's white sauce in lots of recipes (my version doesn't have an egg or butter). Its the basic sauce for mac & cheese, and also makes a great potato gratin. Just use whatever kind of cheese you like. Yum.

[Aubergine]

i agree with others, nonfat cream cheese is nasty--i'm not even sure that it would melt and blend into a sauce--and that the FF H&H is full of stuff you don't want to feed anyone.

re: only flour and milk for white sauce, check out this recipe from the current CL; that's how they do it:


* Exported from MasterCook *

Beef, Cheese, and Noodle Bake

Recipe By :Joy Zacharia
Serving Size : 8 Preparation Time :0:00
Categories :

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package small elbow macaroni -- (8-ounce)
Cooking spray
1 cup prechopped onion
1 cup preshredded carrot
2 teaspoons bottled minced garlic
1 pound lean ground sirloin
1 cup tomato sauce
1 teaspoon kosher salt -- divided
1/2 teaspoon freshly ground black pepper
1 cup fat-free milk
2 tablespoons all-purpose flour
1/8 teaspoon ground nutmeg
1 1/2 cups 2% reduced-fat shredded sharp cheddar cheese (such as Cracker Barrel) -- (6 ounces) divided

Preheat oven to 350°.

Cook pasta according to the package directions, omitting salt and fat; drain. Lightly coat pasta with cooking spray.

Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and carrot, and sauté 4 minutes. Add garlic; sauté 1 minute. Add ground beef; cook 5 minutes or until browned, stirring to crumble. Add tomato sauce, 1/2 teaspoon salt and pepper. Cook for 2 minutes or until most of liquid evaporates.

Add pasta to beef mixture in pan, stirring to combine. Spoon pasta mixture into an 11 x 7-inch baking dish coated with cooking spray.

Place milk, flour, nutmeg, and remaining 1/2 teaspoon salt in a medium saucepan; stir with a whisk until blended. Cook over medium heat 2 minutes or until thickened, stirring constantly with a whisk. Add 1 cup cheese, stirring until smooth. Pour cheese mixture over pasta mixture; stir. Top evenly with remaining 1/2 cup cheese. Bake at 350° for 20 minutes or until lightly browned. Let stand 5 minutes before serving.

Description:
"put it into a 13x9 pan."
Source:
"Cooking Light, JANUARY 2006"
S(Internet Address):
"http://community.cookinglight.com/showthread.php?t=84760"
- - - - - - - - - - - - - - - - - - -

Per Serving (excluding unknown items): 19 Calories; trace Fat (4.1% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 421mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Vegetable; 0 Fat.