Creamy healthy mushroom sauce
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This creamy healthy mushroom sauce recipe is a quick and easy recipe that can be ready in 15 minutes to be spread over any dish of your choice.
In life there are original food recipes, then there are healthier recipes. And in this blog, you will find the original mushroom sauce recipe and the healthy mushroom sauce recipe. Why? The reason is a long time back I vowed to tweak or develop recipes that meet my heart-healthy diet while not compromising on the quality and taste of my meals, and mushroom sauce is not an exception. Keep reading this article to find out how to make one of the best healthy recipes to add to your meals, any day, anytime.
This creamy healthy mushroom sauce recipe is a quick and easy recipe that can be ready in 15 minutes. It is loaded with a wealth of nutrients that you need to boost your body system and make a great spread over your chicken, steak, fish, pasta, or vegetarian dish.
A staple in the house!
The list is long. This recipe for the creamy mushroom sauce is versatile. With its amazing flavor and aroma, it makes a great addition to many meals such as steaks, grilled chicken breast, tagliatelle, steamed rice, vegetable casserole, or pork ribs.
This mushroom sauce has a creamy texture, a rich consistency, and is loaded with mushroom flavor, whether you are making the original mushroom sauce recipe with cream, or the healthy mushroom sauce recipe with milk means no cream.
It is very easy to make and can be ready in 15 minutes. Hence, I am happy to call it an easy healthy mushroom sauce recipe.
Finally, this recipe can be made with any kind of mushrooms. So whether you have the Portobello, white, or any other kind of mushrooms, you can get them ready to make this healthy mushroom sauce.
What to eat with mushroom sauce
Healthy mushroom sauce for steak
Marinate the steak with your favorite marinade. Then start grilling the steak over the barbecue, or in a pre-heated oven.
Once your steak is ready, start pouring over it, the sauce. Do not remember to add some grilled vegetables on the side for a fully nutritional dish.
Healthy mushroom sauce for chicken
Once your chicken is well marinated, add canola or olive oil to a pan or preheat your oven to 150 degrees. I recommend 150 degrees because I like my chicken to be slowly cooked/baked to preserve its juiciness. Once the chicken is well fried, grilled, or baked, top it with the mushroom sauce. Think of having sweet potato puree and steamed green beans on the side.
Healthy creamy mushroom sauce for pasta
Although the mushroom sauce is best served with fettuccini or tagliatelle, you can still have it with any other kind of pasta. If you are looking for healthy dinner ideas for the family, then pasta with this butter-free creamy mushroom sauce makes a great combination for a healthy delicious meal.
What does this healthy mushroom sauce contain?
A heart-healthy mushroom sauce contains:
- Olive oil instead of butter
- Béchamel sauce made with low-fat milk, oat flour, and olive oil instead of heavy cream
- Fried mushroom with olive oil
- Garlic
- Homemade vegetable broth
- Red vinegar instead of red wine
- Salt & pepper
How to make the original full-fat mushroom sauce?
For the original mushroom sauce, start first by frying the mushroom slices with butter, then add garlic and continue frying. Add then the red wine or vinegar and simmer until the liquid volume is reduced, then add the seasonings. Finally, add the cream and simmer until you reach the right consistency.
How to make a creamy healthy mushroom sauce?
To make a healthy mushroom sauce, you need to refrain from using cream, butter, and wine in your recipe. Do not worry, making mushroom sauce without cream does not mean that you will not have a creamy healthy mushroom sauce in the end.
Why not cream, because no matter how much cream is low in fat, it still holds fat within. The same thing goes for the butter. As for wine, it contains sugar among other high-calorie ingredients.
Therefore, to prepare this recipe fry the mushrooms with olive oil, add red vinegar instead of wine, and add béchamel sauce, or half & half instead of cream.
How long does this sauce last?
I wouldn’t recommend storing mushroom sauce in the fridge for more than 2 to 3 days.
This goes back to many reasons. First, the cream or even the béchamel sauce or half & half. Second, the mushroom, which even if cooked, tends to lose its water as time passes causing this sauce to break. So, if you want to prepare it ahead of time, you can make it ready two days earlier and store it in an air-tight container or mason jar in the fridge.
Why is my sauce not brown enough?
No need to freak out if you see the color of your mushroom sauce lighter than you want. That is normal if you haven’t browned well your mushrooms in the first place. The taste will not be affected. If you have a large number of mushrooms, you can fry them in batches to ensure you reach the right color and all your mushrooms are well cooked.
Why is my sauce lumpy?
Lumps are caused by flour. If you missed whisking well the flour with the water or stock, then you may get lumps as a result. Therefore, make sure to use a wire whisk to mix the flour and stock well before adding them to the sauce.
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This butter-free creamy mushroom sauce recipe is a quick and easy recipe that can be ready in 15 minutes to be spread over any dish of your choice.
Ingredients
- 4 cups mushroom slices
- 4 tbsp olive oil
- 1 tsp garlic minced
- ¼ cup red vinegar
- ½ cup broth
- 1 tbsp parmesan
- 1 cup béchamel sauce, cream, or half & half
- Salt & pepper to taste
Instructions
- Heat a pan then pour the olive oil. If you are using butter, heat the butter over medium heat.
- Add mushroom and fry for 5 minutes.
- Add then the garlic, and fry until the garlic becomes gold.
- Season the mushroom with salt and pepper.
- Pour the wine or vinegar and cook for 3 minutes or until half the volume evaporates.
- Add the broth and cook for 1 minute then add parmesan and pour the cream, béchamel, or half & half.
- Lower the heat, and let simmer for 3 minutes or until the sauce thickens, stirring occasionally.
Notes
- Mushroom: any kind of mushroom work. I use white mushrooms.
- Wine: you can substitute it with vinegar. Red vinegar is better, but you can still use white vinegar.
- Parmesan: you can skip this part, but I find it intensifies the taste
- Cream: as mentioned above you can substitute it with béchamel sauce. You can opt for half and half, which means using half cup milk and half cup cream. However, do consider that this may affect the rich consistency of the sauce. Hence, dissolve a spoon of corn starch in the broth or milk before pouring it on top of the mushrooms to ensure the right thickness at the end.
- If you will use corn starch to thicken the sauce, make sure it is well whisked with broth or milk. Otherwise, you may get lumps at the end.
Nutrition
Calories: 267 kcal per serving | Serving size: 1 serving spoon | Number of servings: 4
Total Fat 24 g | Saturated Fat 8 g | Cholesterol 27 mg | Sodium 772 mg | Potassium 84 mg | Total Carbohydrate 6 g | Dietary Fiber 2 g | Sugars 1 g | Protein 6 g | Vitamin A: 8% | Vitamin C: 1% | Calcium: 5% | Iron: 10%
* The Percent Daily Values are based on a 2,000 calorie diet
