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 dollop of this sauce. The only problem with Hollandaise is that it's full of fat and high in calories; just one cup of the sauce contains roughly 120 fat grams, and at least half of the fat is saturated. Calorie-wise, one cup of Hollandaise has a whopping 1,110 calories!
Why is this 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 three to four 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 lower the fat and calories, you can replace 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 contains only four 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
- In a 1-quart pot, add the yogurt, egg substitute, lemon juice and Dijon mustard. Mix well.
- 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 it 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 one gram of fat per cup.
For variations, try the following substitutions:
- Béarnaise sauce: Add 1/2 a teaspoon of tarragon, 1/2 a teaspoon of shallots and 1 teaspoon of white wine instead of the lemon juice.
- Choron sauce: Add the Béarnaise sauce ingredients and 1 teaspoon of pure tomato paste.
- Maltaise sauce: Make the Hollandaise less tart by substituting 1 teaspoon of orange juice for 1 teaspoon of lemon juice.
How to Expertly Cook Hollandaise Sauce
Hollandaise sauce will separate and even curdle if it is heated too quickly or unevenly. In this respect, it has many of the same qualities as chocolate. The best way cook the sauce and then keep it warm yet consistent is to use a double boiler. The simplest double boiler is a container in a container; for example, a glass Pyrex bowl on top of a saucepan filled with water. Once the saucepan filled with water is boiling, you can place your bowl or second saucepan over it and let the steam of the water cook your ingredients.
Be sure that your ingredients bowl or saucepan is about the same size as your water container, to prevent water from leaking into your ingredients. Don't just float your ingredients bowl in the water saucepan as if it were a boat! Trust me, that boat will take on water, or even sink.
After the sauce has finished cooking, you can turn off the heat and let the hot water maintain the warmth of the sauce as it's served.