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Here's a formula for making a "no-cream" cream sauce to use as a healthy replacement for fat- and calorie-rich cream sauces in your favorite soups, pastas or sauces. This recipe makes a big batch, more than you'll most likely need for one recipe, so refrigerate or freeze the extra sauce to use in other recipes.

Source: EatingWell Magazine, January/February 2013

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Recipe Summary test

total:
1 hr
Servings:
6

Nutrition Profile:

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft but not browned, about 5 minutes. Add rice and cook, stirring, for 2 minutes more. Add broth and wine and bring to a boil. Cover and simmer until the rice is very soft and the liquid is greatly reduced, about 25 minutes. Cool slightly.

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  • Transfer the mixture to a blender and puree, in batches if necessary, until smooth. (Alternatively, puree in the pot with an immersion blender.) The consistency should be similar to a pourable sauce; add more broth or water as needed. Season with salt and pepper.

Tips

Tip: To make the sauce vegetarian, we like to use chicken-flavored vegetarian broth over regular vegetable broth for its hearty, rich flavor and pale yellow color. Look for “no-chicken” broth in the natural-foods section of well-stocked supermarkets.

To make ahead: Cover and refrigerate for up to 1 week or freeze for up to 3 months. Defrost overnight in the refrigerator or using the defrost setting on your microwave.

Nutrition Facts

1 cup
159 calories; protein 4.8g; carbohydrates 22.1g; dietary fiber 0.7g; sugars 2g; fat 2.5g; saturated fat 0.4g; vitamin a iu 0.5IU; vitamin c 2.8mg; folate 72.9mcg; calcium 16.1mg; iron 1.2mg; magnesium 16.2mg; potassium 259mg; sodium 562.6mg; thiamin 0.1mg.

1 starch, 1/2 vegetable, 1/2 fat

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