Low Fat Thickening Agents

There are a variety of ways to thicken sauces other than adding more refined flour and water. Some add extra texture, while others add extra taste. They are easier to use than you may think. Here are some foods known to be good thickening agents with a low fat flair.

1) Pureed Tofu. We have all made cream sauces using butter, milk, and flour. For a recommended healthier version, substitute pureed tofu (preferably low fat) for the milk. All you need to do is cut up some tofu into your blender or food processor. Puree until smooth.

2) Here's the recipe for low fat cream sauce using pureed tofu as a thickening agent:
a. Melt butter over medium heat. Stir frequently.
b. Add flour.
c. Blend thoroughly.
d. Pour in pureed tofu.
e. Blend and cook until desired consistency. Stir constantly.

3) Potato Flakes. Potato flakes are wonderful thickening agents. They provide additional nutrients in addition to being so quick to dissolve. Unlike other thickening agents, potato flakes give rather immediate results to the cook. You will not be taken off guard thinking you need more thickener and adding some. Potato flakes are also known as 'instant potatoes.'

4) Mashed Potatoes. Since potato flakes are great thickening agents, you can see how fresh mashed potatoes would supply the same. Plus, they are easy to make. Simply steam some potatoes. Mash with either a fork or mixer until desired consistency is reach. Do not add any spices or butter. Dollop some mashed potatoes into your sauce and watch it thicken. Stir thoroughly. Mashed potatoes are a great low fat thickening agent.

5) Cornstarch. Try mixing some cornstarch with water in a cup. Then, add this to what needs thickened. Continuous stirring is needed since cornstarch has a tendency to be very coagulating (sticking together). In no time, you could have a big ball in your pan instead of a tempting sauce!

6) Wheat germ. Wheat germ makes for an easy and tasty thickening agent instead of white flours for thickening sauces. The taste is naturally sweet and the flakes seem to dissolve easily upon mixing with other ingredients. Simply sprinkle the wheat germ into the sauce/mixture while constantly stirring over medium heat. Not only will you be getting extra protein, added texture, but also extra fiber. All are a welcome addition to any sauce.

7) Whole grain flour. There are a variety of whole grain flours for you to choose from. Or, make your own for a thickening agent. Whole grain flours used as a substitution for white flour provide you with more protein and fiber. Plus, they are tastier.

8) Tapioca. Tapioca provides an excellent way to decrease fat and add extra texture to any of your sauces that need thickening. As a thickening agent, it provides texture and variety to a 'flat' sauce. Sprinkle some in while stirring your sauce until you feel it is thick enough. Stir constantly.
* Tapioca flour and/or flakes would provide you with quicker cooking
time than the pearl variety.

Whenever you feel the need to experiment with your traditional thickening agents, try the low fat and tasty alternatives mentioned above. You may be surprised how much you like them!