Who doesn’t love a rich, creamy soup or pasta sauce like fettuccine alfredo? These sauces are delicious, yes, but they are also full of ingredients that contain heaping amounts of fats and cholesterol. Eaten regularly, creamy sauces can lead to poor health.
Fortunately, you can still enjoy creamy dishes while avoiding unhealthy ingredients such as heavy cream, cheese or butter. How, you ask? Here are three recipes for making creamy dishes without the cream! You’ll never know the difference.
Creamy Substitute #1
Here’s a quick and easy way to make cream substitute to use in recipes. Simply mix 1 cup of low-fat milk with 4 teaspoons all-purpose flour in a small pot. Place the pot on the stove over medium heat. Whisk the mixture continuously until it is bubbling and thick and then remove it from the heat. There you have it—a cup of cream but without any fattening ingredients. Cup for cup, thickened low-fat milk saves more than 680 calories and 53 grams of saturated fat over heavy cream.
Creamy Substitute #2
For creamy salads, such as potato or macaroni salads, use low-fat mayonnaise or reduced-fat sour cream instead of regular mayonnaise. A blend of low-fat mayonnaise and low-fat sour cream blend also tastes great. As for fat savings, low-fat mayonnaise has only 15 calories and 1 gram of fat. In comparison, one tablespoon of regular mayonnaise has 90 calories and 10 grams of fat.
Creamy Substitute #3
This healthy recipe for a cream sauce without heavy cream makes about six cups. If that’s more than you need for your recipe, you can refrigerate the extra sauce for up to a week. You can also freeze it for up to 3 months. When you are ready to use the frozen sauce, defrost it overnight in the refrigerator or by using the defrost setting on your microwave.
1 tablespoon extra-virgin olive oil
1 cup finely chopped onion
2/3 cup long- or medium-grain white rice
5 cups reduced-sodium chicken broth
1 cup dry white wine
Freshly ground pepper
1. Heat the olive oil in a large saucepan over medium heat. Add the onion and sauté it, stirring, until it is soft but not brown. This should take about 5 minutes.
2. Now, add the rice and cook, stirring continuously for another 2 minutes.
3. Add the broth and wine to the rice. Keep the stove on medium heat bring the mixture to a boil. When it boils, turn the stove to a lower heat, cover the pan and simmer the mixture until the rice is very soft and the liquid is very much reduced. This should take about 25 minutes.
4. When the rice is soft and most of the liquid is gone, transfer the mixture to a blender. Puree it until it is smooth and creamy. It should have the consistency of a pourable sauce such as alfredo. Add more broth (or water if you are out of broth) as needed to obtain the correct consistency. Season with salt and pepper to taste.