Simple Low Calorie
Cream Sauce Recipe for Dieters

Written by Sky Taylor, Diet Bites


Cream Sauce Recipe for Dieters

This simple cream sauce can be put-together in a flash!

It goes particularly well with Italian-based pasta and also makes an excellent simple sauce for lasagna.

The use of skim milk shaves off calories and fat grams without sacrificing flavor or texture.

Lower Fat, Lower Calorie Simple Basic Sauce Recipe Ingredients

3 Tablespoons of margarine (we used Move Over Butter for 50 calories per Tablespoon)

1/3 cup of all-purpose flour

4 cups of skim milk (90 calories per cup)

pinch of nutmeg

How to Prepare Our Cream Sauce Recipe

To prepare this lower calorie, reduced fat simple basic sauce, heat margarine in a non-stick pan or skillet until it completely melts. Sprinkle on the flour and stir gently.

flour, a recipe ingredient for sauce + margarine for recipe saucemilk, recipe ingredient for sauce  +  spices graphic  

Whisk in the milk and cook under medium heat until sauce thickens. Add the nutmeg, but do take care with the nutmeg as only a PINCH will do. Adding more will result in a creamy nutmeg disaster.


The total calories contained in this delicious simple sauce equals about 650 calories or less than 100 calories per serving. Recipe makes 8-10 servings.

The Roux Base for Our Cream Sauce Recipe

The basis for this lower calorie sauce recipe is to create a roux. This is what forms in the pan when the margarine or butter is added to the flour.

The texture should resemble a course paste. If the paste is too thick it can quickly be remedied by adding more margarine to the pan. If it's too thin, the solution would be to add a little more flour.

The caloric values as well as fat grams can be significantly reduced by using the lower and reduced calorie/fat spreads - but butter will definitely render a richer, more flavorful sauce.

As long as you're eating less rather than more - which is part of the weight control process, you should be able to enjoy the sauce, even when prepared with butter.

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