Low-Fat Sauces for Pasta

If you are watching your weight, you might think that pasta must be removed from the menu. You could not be more wrong. One cup of cooked pasta contains only about 200 calories and almost no fat. It does contain some calcium, iron, niacin, and potassium. In addition, pasta's complex carbohydrates help to stabilize blood sugar levels. In addition, it can be quite filling, which means that a little can go a long way. No, it is not the pasta that will wreck your diet. It is the sauce you choose to put on your pasta that raises the calorie level -- sometimes into the stratosphere. There are some alternative methods for preparing pasta sauces, however, that will help to keep down both the calorie count and the fat count.

White sauces
White sauces are usually made with heavy cream, egg yolks, and/or butter -- all ingredients that can add calories, fat ... and pounds. Instead of using heavy cream, use low-fat or skim milk thickened with flour or corn starch. Lower the cholesterol level by using an egg substitute instead of egg yolks. You will still get the desired flavor and texture but not the undesirable fat. You can also substitute extra virgin olive oil for the butter. [See my article on Choosing Healthier Oils for Cooking.] If you do not like olive oil, you can use canola oil or low-fat margarine instead. (Remember that while these substitutes for butter may be lower in saturated fat and cholesterol, they still contain calories. This means that you should not go crazy and use large amounts.)

Meat sauces
Sauté or brown meat in a separate pan from your sauce. Drain and pat dry using paper towels. (You can also rinse off the grease on the meat using just plain water.) This will remove the unhealthy fat that can sabotage your diet and your health.

Cheese sauces
Use the lowest-fat cheeses available and use them sparingly. You can also substitute low-fat cottage cheese. (Warning: Do not overcook cottage cheese, or it will curdle. Just warm it slightly. Finish heating it by simply adding it to hot pasta.) For a great low-fat sauce using cottage cheese, see my recipe for a Mushroom-Cream Sauce.

Additional tips:
Want to thicken your sauce and add flavor at the same time? Try pureeing some of your favorite vegetables, such as cauliflower or zucchini. Use the puree as your thickening agent.

Use just enough sauce to coat your pasta. (Lots of sauce means lots of calories.) Also, mix your sauce with hot pasta. Sauces stick better to pastas that are hot instead of just warm or cool.

You can always make a nice pesto instead of a heavy cream or cheese sauce. [recipe] And always remember that moderation is the key.

Reference:
Rogers, Jean, ed. The Healing Foods Cookbook. Emmaus, PA: Rodale Press, Inc., 1991.