Cream Sauce without the Cream-A Base To Use For Many Dishes

Most of my recipes and ideas come out of two magazines: Bon Appetit and Eating Well Magazine.  Most people have heard of Bon Appetit yet when I mention Eating Well I am faced with a blank stare.  I would encourage everyone and anyone to subscribe to this delightful magazine.  Or just follow my blog as I often put their recipes on here.  This is one of their recipes.  I know that the name screams “DIET” but really, if you look at the recipe and ingredients it is tasty!  This cream sauce without the cream makes a huge batch.  You can then make several easy dinners out of it.  I would suggest making the cream sauce, which, in itself is easy, on a Sunday and then make sure you have all your ingredients and you can make several dinners out of it for the following week.  Remember my New Years resolution to you?  I want to start supplying my blog followers with easy, healthy and quick meals that you can make for your family after a days work.  Most of these recipes you can have your school-aged kids help you with.  Start delegating.  They love it (or they’ll have to if they want to eat) and you have a handful  or so less tasks to complete.

Below is the “formula” for making this cream sauce without the cream to use in a handful of recipes that I will post below it.  You can also use this cream sauce as a substitute in a recipe that calls for a “real” cream sauce to help lower calories and have a more healthy meal.  You can also get creative and figure out ways to utilize this sauce, such as cream up a tomato base for a creamy tomato spaghetti.  Like I said, this recipe makes a large batch so you may either use it to cook a few meals or you can freeze the extra for another time where you’ll need a quick meal.  Before reaching for that pre-packaged food at the market, have this on hand for exhausting days.  And I am sure all of you vegetarians out there know this trick, but I just need to say it.  Remember that at anytime you can substitute chicken broth with either vegetable broth or they even have “no-chicken” broth in the natural food sections in the market.  I have never gotten it but I imagine it is a chicken flavored vegetable broth.  Again, I get the 6-pack of organic, free range chicken stock from Costco.  Lasts me awhile and it is a good quality.  Trader Joe’s even has a better variety.  They have the Big 3!

1. Organic
2. Low-sodium
3. Free range

That is the way to go if you are lucky enough to live near a Trader Joe’s.  A minor change I make in this cream sauce is that I do not normally cook with white wine.  A substitute is chicken broth with a dash of vinegar.  The vinegar in there helps add acidity that the broth is lacking and that the wine contributes.  So here are a few recipes.  Scroll down and check out what looks yummy to you.  And as long as you have this cream sauce made, you’re golden.  Happy healthy cooking friends!

Cream Sauce without the Cream

Ingredients

1 tablespoon extra-virgin olive oil

1 cup finely chopped onion

2/3 cup long- or medium-grain white rice

5 cups reduced-sodium chicken broth or “no-chicken” broth

1 cup dry white wine

1/4 teaspoon salt, or more to taste

Freshly ground pepper, preferably white

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft but not browned, about 5 minutes. Add rice and cook, stirring, for 2 minutes more. Add broth and wine and bring to a boil. Cover and simmer until the rice is very soft and the liquid is greatly reduced, about 25 minutes. Cool slightly.
2. Transfer the mixture to a blender and puree, in batches if necessary, until smooth. (Alternatively, puree in the pot with an immersion blender.) The consistency should be similar to a pourable sauce; add more broth or water as needed. Season with salt and pepper.

Make Ahead Tip: Cover and refrigerate for up to 1 week or freeze for up to 3 months. Defrost overnight in the refrigerator or using the defrost setting on your microwave.

Mac & Cheese

This healthy, homemade macaroni and cheese recipe is topped with plenty of golden breadcrumbs. If you want to add a little flair to this healthy macaroni and cheese, use aged Gruyere instead of Cheddar and add extra ingredients like peas, chopped cooked mushrooms or chopped ham.   You know how I love one pot meals!  Also, remember I make my own breadcrumbs by saving the sandwich bread ends and processing them.  I always have a large Ziploc bag in the freezer for recipes like these.  And again, this recipe makes more Cream Sauce without the Cream than you’ll need for the macaroni and cheese. Refrigerate or freeze the extra sauce and use it in place of heavy cream in any sauce or soup that calls for cream.

I’d pair this with some steamed organic broccoli lightly flavored with some fresh ground pepper, salt and a bit of butter.

Ingredients

8 ounces (2 cups) whole-wheat elbow noodles or other small pasta

2 1/2 cups Cream Sauce without the Cream

1 cup shredded sharp Cheddar or Gruyère cheese

Freshly ground pepper to taste

Hot sauce to taste

3/4 cup fresh whole-wheat breadcrumbs (see Tip)

1/4 cup freshly grated Parmesan cheese

2 tablespoons finely chopped parsley

1 tablespoon extra-virgin olive oil

Preparation

1. To prepare cream sauce: Heat 1 tablespoon oil in a large saucepan over medium heat. Add onion and cook, stirring, until soft but not browned, about 5 minutes. Add rice and cook, stirring, for 2 minutes more. Add broth and wine and bring to a boil. Cover and simmer until the rice is very soft and the liquid is greatly reduced, about 25 minutes. Cool slightly.
2. Transfer the mixture to a blender and puree, in batches if necessary, until smooth. (Alternatively, puree in the pot with an immersion blender.) The consistency should be similar to a pourable sauce; add more broth or water as needed. Season with 1/4 teaspoon salt and pepper, preferably white pepper.
3. To prepare mac & cheese: Preheat oven to 375°F. Coat a 6-cup (or similar-size) baking dish with cooking spray.
4. Bring a large pot of water to a boil. Add pasta and cook 3 to 4 minutes less than the package directions. Drain and transfer to the prepared baking dish.
5. Combine 2 1/2 cups of the Cream Sauce and Cheddar (or Gruyère) in a medium saucepan. Stir over medium heat until melted. Season with pepper and hot sauce. Pour the sauce over the pasta and gently stir to combine. Combine breadcrumbs, Parmesan, parsley and 1 tablespoon oil in a small bowl and sprinkle over the casserole.
6. Bake until the top is golden and the sauce is bubbling, about 30 minutes.

Chicken with Red Pepper Cream Sauce

In this healthy chicken with red pepper cream sauce recipe, roasted red pepper and chipotle give this creamy sauce a beautiful red hue and give it a slightly sweet and smoky flavor. The sauce can be made ahead, then served with seared chicken, as we do in this recipe, or with grilled fish or ravioli.

Tip: Chipotle chile peppers in adobo sauce are smoked jalapeños packed in a flavorful, spicy sauce. Look for the small cans with Mexican foods at large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

I’d pair this with some fresh, organic asparagus sautéed lightly in some organic garlic olive oil (get a bottle from Trader Joe’s, you’ll thank me).  Or make a fresh, crisp garden salad with in-season organic vegetables.

Ingredients

1 large red bell pepper, halved

1 teaspoon extra-virgin olive oil plus 2 tablespoons, divided

1 cup chopped onion

1 tablespoon chopped garlic

1/2 teaspoon honey or sugar, or to taste

1-2 teaspoons minced chipotle pepper in adobo sauce (see Tip)

1 cup Cream Sauce without the Cream

3 boneless, skinless chicken breasts (about 1 1/2 pounds total), trimmed

1/2 teaspoon salt

1/4 teaspoon freshly ground pepper

Chopped fresh cilantro or scallion greens for garnish

Preparation

1. To prepare cream sauce: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 cup finely chopped onion and cook, stirring, until soft but not browned, about 5 minutes. Add rice and cook, stirring, for 2 minutes more. Add broth and wine and bring to a boil. Cover and simmer until the rice is very soft and the liquid is greatly reduced, about 25 minutes. Cool slightly.
2. Transfer the mixture to a blender and puree, in batches if necessary, until smooth. (Alternatively, puree in the pot with an immersion blender.) The consistency should be similar to a pourable sauce; add more broth or water as needed. Season with 1/4 teaspoon salt and pepper, preferably white pepper.
3. To prepare red pepper sauce & chicken: Position rack in upper third of oven; preheat to 400°F.
4. Rub bell pepper halves with 1 teaspoon oil and place cut-side down on a baking sheet. Roast until soft, about 10 minutes. Turn on broiler and, watching carefully, broil until the skin is charred in spots, 2 to 7 minutes, depending on your broiler. Let cool, then peel (it’s OK if bits of charred skin remain). Chop the pepper.
5. Meanwhile, heat 1 tablespoon oil in a medium skillet over medium heat. Add 1 cup chopped onion and garlic and cook, stirring, until soft and just beginning to brown, about 5 minutes.
6. Place the roasted pepper, onion mixture, honey (or sugar), chipotle to taste and 1 cup of the Cream Sauce in a blender; puree until very smooth. Adjust the consistency with additional Cream Sauce if desired. Return to the pan and warm over low heat.
7. Sprinkle chicken with salt and pepper. Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken, reduce the heat to medium and cook, turning once or twice, until browned on both sides and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes total. Transfer to a clean cutting board, tent with foil and let rest for 5 minutes.
8. Slice the chicken and serve with the red pepper sauce. Garnish with cilantro (or scallion greens), if desired.

Old-Fashioned Winter Vegetable Chowder

This wonderful winter vegetable chowder recipe is rich, filling and great for a winter supper. This winter vegetable chowder is full of potatoes, rutabaga and carrot, but other vegetables could be added, such as sautéed mushrooms or fennel, chopped tomatoes or cubes of roasted winter squash.

I would add some organic peas to the soup to make it a one-pot meal.  Gotta have your greens!

Ingredients

2/3 cup diced bacon or pancetta (about 4 ounces)

1 tablespoon extra-virgin olive oil

2 medium onions, chopped

1/2 cup diced carrot

1/2 cup diced celery

1 tablespoon chopped garlic

1/2 teaspoon fennel seed, crushed

1 teaspoon dry mustard

4 cups reduced-sodium chicken broth

2 cups diced peeled Yukon Gold potatoes

2 cups diced peeled rutabaga

1 1/2 cups Cream Sauce without the Cream

1 cup shredded Monterey Jack, Cheddar or Parmesan cheese

Freshly ground pepper to taste

3 tablespoons chopped fresh chives or scallion greens

Preparation

1. To prepare cream sauce: Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 cup finely chopped onion and cook, stirring, until soft but not browned, about 5 minutes. Add rice and cook, stirring, for 2 minutes more. Add 5 cups broth and wine and bring to a boil. Cover and simmer until the rice is very soft and the liquid is greatly reduced, about 25 minutes. Cool slightly.
2. Transfer the mixture to a blender and puree, in batches if necessary, until smooth. (Alternatively, puree in the pot with an immersion blender.) The consistency should be similar to a pourable sauce; add more broth or water as needed. Season with 1/4 teaspoon salt and pepper, preferably white pepper.
3. To prepare soup: Heat a heavy soup pot over medium heat and add bacon (or pancetta); cook, stirring occasionally, until browned, 4 to 6 minutes. Transfer to a paper-towel-lined plate; pour off all but 1 tablespoon of the fat in the pot.
4. Add 1 tablespoon oil, 2 medium chopped onions, carrot, celery, garlic and fennel seed. Cook, stirring occasionally, until the vegetables are tender and just beginning to color, about 5 minutes. Add dry mustard and cook, stirring, for 1 minute more. Add 4 cups broth, potatoes and rutabaga and bring to a boil.
5. Reduce heat to maintain a simmer, cover and cook until the vegetables are tender but still hold their shape, 15 to 20 minutes. Mash a few of the vegetables against the side of the pot with the back of a spoon and cook for 2 minutes more to slightly thicken the soup.
6. Stir in 1 1/2 cups of the Cream Sauce and heat until steaming but not boiling. Remove from heat; add cheese and stir until melted. Season with pepper. Serve topped with chives (or scallion greens) and the reserved bacon (or pancetta).