- Diet & Weight Loss
How to Make a Low Fat Hollandaise Sauce
Hollandaise sauce is often the key ingredient in items like Eggs Benedict, but the sauce also works well on foods like steaks, vegetables and seafood. Sandwiches can also benefit from a small dallop of Hollandaise sauce. The only problem with Hollandaise is that it's full of fat and high in calories; just one cup of sauce has roughly 120 fat grams, and at least half of the fat is saturated. Calorie-wise, one cup of Hollandaise has a whopping 1110 calories!
Why is Hollandaise sauce so rich in terms of fat and calories? There are two main culprits: butter and eggs. Most Hollandaise sauce recipes require half a cup of butter and 3-4 egg yolks (in some cases as many as half a dozen yolks). Butter contributes the majority of the saturated fat; one cup of butter carries over 180 fat grams. Egg yolks provide some protein and necessary vitamins, which is nice; however, even one cup of pure egg yolk has 75 grams of fat.
To shift the fat and caloric contents of Hollandaise sauce to the lesser, you can substitute the butter and egg yolks with plain yogurt and egg substitute (e.g., Egg Beaters), respectively. The following low-fat Hollandaise sauce recipe results in a sauce that has only 4 grams of fat and 140 calories per cup.
- 1 Cup Plain yogurt
- 1 Cup Egg substitute
- 2 teaspoons Lemon juice
- 1 tablespoon Dill seasoning
- 1/2 teaspoon Salt, (Optional)
- 1/2 teaspoon Dijon mustard
- Pinch Cayenne pepper, (To taste)
- Pinch Paprika, (To taste)
- Add the yogurt, egg substitute, lemon juice and Dijon mustard into a 1 quart pot and mix these ingredients together.
- Cook the mixture over low to medium heat for 15 minutes. The mixture should thicken.
- Add the dill, salt, and pepper seasonings into the mixture and continue to heat another 5 minutes.
- Remove sauce from heat and let stand about 2 minutes. Serve warm over food.
|Serving size: 1 cup|
|Calories from Fat||36|
|% Daily Value *|
|Fat 4 g||6%|
|Saturated fat 3 g||15%|
|Unsaturated fat 1 g|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
The above Hollandaise sauce recipe calls for plain yogurt, which does contribute some fat to the sauce. If you choose to use non-fat plain yogurt, however, the final product will have under a gram of fat per cup.
For variations on the above provided Hollandaise sauce recipe, try the following substitutions:
- Béarnaise sauce: Add half a teaspoon of tarragon, half a teaspoon of shallots and one teaspoon of white wine instead of the lemon juice.
- Choron sauce: Add the Béarnaise sauce ingredients and one teaspoon of pure tomato paste.
- Maltaise sauce: Make the Hollandaise less tart by substituting one teaspoon of orange juice for one teaspoon of lemon juice.