The trouble with light entrees is that low-fat proteins generally are at the heart of the dish. While this is great for your health, it often is wanting in flavor.
How to make it work? The secret can be in the sauce.
As long as you don’t go crazy with the butter and cream, sauces can be a stealthy, healthy tool for adding tons of flavor and moisture.
There are several ways to make a sauce that is both flavorful and low in calories and fat.
When you cook a chicken breast, steak, pork chop and most other lean proteins in a saute pan, you generally end up with some browned, caramelized bits called fond stuck to the bottom of the pan.
That fond can be turned into a flavorful sauce. Just remove the meat from the pan, return the pan to the heat, add some liquid, then use a wooden spoon to scrape the bottom. The resulting sauce can be seasoned, then simmered down until thickened.
This process — called deglazing — can be done with wine, broth or even water. If you like, before you deglaze you also can brown some aromatics, such as chopped shallots or onions, in the pan to add even more flavor.
Another route to a flavorful, low-fat sauce is to use fresh or dried fruit simmered with broth, vinegar or both.
This fresh cherry sauce is sweet, yet savory, and can turn simple sauteed turkey cutlets or chicken breasts into an entree worthy of holiday-season company. Fresh sweet cherries from Chile can be found in grocers most of the winter, but frozen cherries work fine too.
