Bushra Griffith
Cheese sauce is a versatile ingredient that can be used in a variety of dishes, from pasta to vegetables. However, traditional cheese sauce recipes tend to be high in calories due to the use of butter, cream, and full-fat cheese. To make a low-calorie cheese sauce, one can use skim milk or almond milk instead of cream, and low-fat shredded cheese such as sharp cheddar or mozzarella. Unsalted butter can be used in small amounts to add a velvety finish, and cornstarch can be used to thicken the sauce without adding calories. By making these simple substitutions, one can create a delicious and creamy cheese sauce with a fraction of the calories.
| Characteristics | Values |
|---|---|
| Calories | 98kcal |
| Carbohydrates | 4g |
| Protein | 6g |
| Fat | 6g |
| Saturated Fat | 4g |
| Cholesterol | 19mg |
| Sodium | 272mg |
| Potassium | 71mg |
| Sugar | 3g |
| Ingredients | Skim milk, almond milk, low-fat cheese (sharp cheddar, mozzarella, or other preferred cheese), unsalted butter, salt, black pepper, cornstarch, garlic powder |
| Recipe | 1. Prepare cornstarch slurry by mixing cornstarch with milk until smooth. 2. Heat milk with garlic powder over medium-low heat. 3. Gradually whisk in cornstarch slurry, stirring constantly until thickened. 4. Add shredded cheese, a small handful at a time, stirring until melted before adding more. 5. Add butter and stir until fully melted. |
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What You'll Learn
Use skim milk for a rich texture without the calories
Skim milk is a great option for making a low-calorie cheese sauce that still has a rich and creamy texture. While a higher-fat milk is typically recommended for cheese sauces, skim milk can be used successfully with a few adjustments.
When using skim milk, it is important to gradually whisk the milk into your flour mixture. This will create a smooth and bubbling consistency. You can then increase the heat to medium-high and continue whisking until the sauce thickens and simmers. This process should take around two minutes.
Using skim milk in your cheese sauce also means you can omit the butter, further reducing the calorie count without sacrificing taste. The sauce will still be delicious and creamy, and you won't miss the butter at all.
Additionally, when using skim milk, consider adding an extra tablespoon of flour to your sauce. This will help thicken the sauce and ensure a rich, creamy texture. However, be cautious with the amount of extra flour, as too much may affect the taste of your sauce.
By following these simple steps and using skim milk, you can create a delicious, low-calorie cheese sauce with a rich texture that is perfect for pasta, vegetables, or any other dish that calls for a cheesy topping.
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Opt for almond milk
When making a low-calorie cheese sauce, opting for almond milk is a great way to reduce calories without compromising on creaminess. Almond milk is significantly lower in calories and fat than regular milk or cream, making it an excellent choice for a light cheese sauce.
Starting with a base of almond milk, you can create a delicious and creamy cheese sauce by adding your choice of shredded or grated cheese. Freshly shredded cheese helps to thicken the sauce without the need for cream, and you can pack in as much or as little as you like, depending on your preference for texture and flavour.
For a more indulgent sauce, you can add a small amount of butter to your almond milk base. Simply heat the butter in a saucepan until melted, then gradually whisk in the almond milk. This will create a rich and creamy sauce that still has a lower calorie count than traditional cheese sauces.
When choosing a type of cheese, opt for varieties that melt well, such as extra sharp cheddar, gouda, or a combination of both. These cheeses will ensure your sauce is smooth and creamy, without the need for additional thickeners. You can also add spices such as ground mustard or onion powder to enhance the flavour of your sauce.
By opting for almond milk and making a few simple adjustments, you can create a delicious, low-calorie cheese sauce that doesn't skimp on flavour or texture.
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Choose low-fat cheese
When making a low-calorie cheese sauce, it is important to choose low-fat cheese as your base. While full-fat cheeses like cheddar and Gruyère are commonly used in cheese sauces, opting for their low-fat counterparts can significantly reduce the calorie count without compromising on taste.
Low-fat cheeses are ideal for creating a healthier sauce while retaining the creamy texture and flavour that cheese sauces are known for. By using low-fat cheese, you can indulge in your favourite comfort foods, such as macaroni and cheese, cauliflower cheese, or lasagne, without the added calories.
When selecting low-fat cheese for your sauce, you have several options to choose from. Cabot Lite50 Sharp Cheddar is a popular choice for a lighter cheese sauce. This reduced-fat cheddar variety ensures that you don't miss out on the classic cheddar flavour while keeping the calorie count in check.
In addition to Cabot Lite50, you can also explore other low-fat cheddar options available in the market. Many brands offer light or reduced-fat versions of cheddar, allowing you to enjoy the same delicious taste with fewer calories. Remember to check the nutrition labels to find the one that best suits your calorie requirements.
By opting for low-fat cheese, you can make your cheese sauce significantly healthier. This simple swap allows you to enjoy indulgent dishes without derailing your dietary goals. So, the next time you're crafting a cheese sauce, remember that choosing low-fat cheese is a smart and tasty step towards a more nutritious meal.
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Use cornstarch to thicken the sauce
To make a low-calorie cheese sauce, you can use cornstarch and evaporated milk to create a stable emulsion. Cornstarch, when combined with evaporated milk, can transform most cheeses from a semi-solid state into a pourable consistency. This method is a healthier alternative to using Velveeta, which contains sodium alginate, an emulsifying salt that readily melts into a gooey consistency.
To thicken your cheese sauce with cornstarch, follow these steps:
First, prepare a cornstarch slurry by mixing equal parts cornstarch and cold water in a small bowl. Stir well to combine and ensure there are no lumps.
Next, gradually add the cornstarch slurry to your cheese sauce, a little at a time. Stir continuously while adding the slurry to ensure even distribution.
Continue cooking your sauce over medium heat, stirring frequently, until it reaches your desired thickness. Adjust the consistency by adding more cornstarch slurry as needed.
It is important to note that cornstarch thickens at a higher temperature, so allow the sauce to simmer gently for a few minutes to activate the thickening process fully.
Additionally, when making a low-calorie cheese sauce, it is recommended to use low-fat milk and reduce the amount of butter or oil used. You can also opt for reduced-fat or low-fat cheese to further decrease the calorie content.
By using cornstarch and controlling the ingredients, you can create a delicious and healthy cheese sauce perfect for pasta, vegetables, or any dish that calls for a cheesy topping.
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Swap heavy cream for cream cheese
When making a low-calorie cheese sauce, a good tip is to swap out the heavy cream for cream cheese. This works well as cream cheese is a good thickening agent for foods like sauces, soups, and frostings. It has a tangy taste, so it works best in recipes that agree with its flavour profile.
Cream cheese can be used in a 1:1 ratio when substituting heavy cream. If you can't get your hands on cream cheese, you can also use mascarpone, but this may need to be thinned with milk if you're using it in a cold dish.
If you're making a cheese sauce, you can also use a combination of milk and cornstarch to replace the heavy cream. To replace one cup of heavy cream, mix 2 tablespoons of cornstarch with 1 cup of milk, whisking well to break up any clumps. Cornstarch requires heat to thicken, so add the mixture to your sauce and simmer for at least 1 minute to activate it.
Another option is to use Greek yogurt in place of heavy cream. It's a good thickening agent, but it's often too thick on its own, so it's best to mix equal parts Greek yogurt and milk. Make sure to add it when your sauce is off the heat to avoid curdling.
If you're looking for a lower-calorie option, you can also omit the heavy cream altogether and use a higher-fat milk instead. This will result in a thinner sauce, but it will still be delicious and creamy. You can use 2% milk or, if you're happy to compromise on taste, you can use fat-free milk and add an extra tablespoon of flour to thicken the sauce.
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Frequently asked questions
You will need milk (skimmed, almond, or 1% or 2% reduced-fat), cornstarch, garlic powder, low-fat shredded cheese (such as sharp cheddar, mozzarella, or gruyere), and unsalted butter.
For the cornstarch, use a couple of tablespoons. For the milk, use a large saucepan's worth. For the cheese, use a small handful at a time. For the butter, use a standard tablespoon.
First, prepare a cornstarch slurry by mixing the cornstarch with a couple of tablespoons of milk in a small bowl. Heat the remaining milk over medium-low heat in a large saucepan and add garlic powder. Gradually whisk in the cornstarch slurry into the milk while stirring constantly. Keep stirring until the mixture begins to thicken slightly. Add the shredded cheese to the saucepan, a small handful at a time, and stir until each addition is fully melted before adding more. Add the unsalted butter to the sauce and stir until it's fully melted.
This low-calorie cheese sauce is versatile and can be used in pasta dishes such as mac and cheese, lasagne, or moussaka. It can also be poured over vegetables like broccoli, cauliflower, or baby cauliflower with a garnish of chopped chives.
