Fat Free sauces for pasta dishes?

[String13]

Anyone on here know any good fat free ways to saute chicken, veggies and pasta into one dish? Instead of using any type of oil, cream, butter...you know..and i don't mean the pre-bottled "fat free" sauces with 7473 grams of sugar..im talking about a saute liquid that is fat free that you can season and flavor yourself. I tried hot sauce once...epic fail. Tomato sauce works well but gets old. What works?

[FitnessCPA]

Fat free without a lot of sugar - good luck.

[NoReturn4me]

Balsamic Vinegar reduction (you'll need good quality balsamic), Tomato sauce mixed with Sriracha (1/8 tsp goes a long way) or capers and red pepper flakes come to mind

[Mr.Cooper69]

Actually interested in this topic. This would come in very handy for getting my carbs in on refeed days. Anyone have any tasty sauce recipes (out of the can doesn't cut it for me) that are low in fat (other macros are irrelevant)?

[765]

cherry tomatoes, chopped onion, crushed garlic, basil
cook garlic in olive oil for about 30-45 seconds over medium heat till garlic starts to brown
remove garlic
add onions and cherry tomatoes
cook covered over medium heat for 15-20 minutes or until sauce-like consistency
add basil and ready to serve

if your lazy you could just use olive oil/garlic, tastes pretty good by itself on pasta

[String13]

what does balsamic even taste like? i always see that but never use it..and how much would you use? i know musclr maker grill's cajun chicken and penne is seasoned with cajun spices and served in a balsamic reduction, so i assume you can season it with anything

[NoReturn4me]

what does balsamic even taste like? i always see that but never use it..and how much would you use? i know musclr maker grill's cajun chicken and penne is seasoned with cajun spices and served in a balsamic reduction, so i assume you can season it with anything

Balsamic is a rich slightly sweet tasting vinegar, i'd say the only thing I could compare it to would be like Worcestershire sauce? It doesn't require a lot, you could probably get away with 1/2 a cup or less if you're making a big amount of stuff as it does have some sugar content to it.

[BDeblo]

cherry tomatoes, chopped onion, crushed garlic, basil
cook garlic in olive oil for about 30-45 seconds over medium heat till garlic starts to brown
remove garlic
add onions and cherry tomatoes
cook covered over medium heat for 15-20 minutes or until sauce-like consistency
add basil and ready to serve

if your lazy you could just use olive oil/garlic, tastes pretty good by itself on pasta

Did you even read what OP was asking? Don't think olive oil and fat free go together....
Anyways; fat free Italian could work. I've seen some that aren't real high in sugar.

[IrishPilot]

I'll often take fat free cream cheese with some chicken broth and melt it down to a sauce. It's great on eggs, chicken, past! Etc. something like these but without the flour and oil...

http://allrecipes.com/recipe/chicken...ce/detail.aspx

http://recipes.sparkpeople.com/recip...?recipe=137028

http://recipes.sparkpeople.com/recip...recipe=1021632

[String13]

that sounds good..i seasoned pasta with mccormick fiery 5 pepper and sauted it in balsamic today..it was excellent

[ajvitan]

I'll often take fat free cream cheese with some chicken broth and melt it down to a sauce. It's great on eggs, chicken, past! Etc. something like these but without the flour and oil...

http://allrecipes.com/recipe/chicken...ce/detail.aspx

http://recipes.sparkpeople.com/recip...?recipe=137028

http://recipes.sparkpeople.com/recip...recipe=1021632

+ to fat free cream cheese and fat free greek yogurt with different herbs and chili mixes combined. You can add some good saucy savory flavors
with no fat.

[String13]

^^^^chili spices with fat free greek yogurt? please tell me that actually works

[eatyourspinach]

You can go the Asian inspired route as well (soy sauce or Bragg's liquid aminos)

[Chaohinon]

lean ground beef + crushed tomatoes + red wine + a little bit of balsamic + italian spices & herbs

add some chopped red chili's to spice it up (arrabiata sauce)

add fat free yogurt to make a "cream" sauce

beef consume/au jus:
Slowly reduce about 1/2 C of red wine per serving until you get a syrup, like a few Tbsp.
Add beef stock/mushroom stock/vegetable stock.
Reduce the whole thing to about 1/3 C per serving.
Add a pat of butter per serving. (optional)
Bring to a boil and add 1/4 tsp potato starch per serving to just enough cold stock to make a slurry. Stir, watch it thicken, serve.

[SOJA]

Heirloom tomatoes pitted and deskinned, cherry tomatoes ground and strained, lots of fresh basil, dash of sugar, some sea salt, minced garlic, some good thick balsamic vinegar, chopped onions. You can use a single spray of cooking spray to cook the garlic and onion a little.

[tcrough]

Alfredo

[Jen0va]

mustard, hot sauce, soy, and splenda(college kid refrigerator stock ftw). I made this once and was amazed by how epic it actually turned out tasting. not too much splenda, just enough for a sweet finish.