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Healthy Recipes

Looking for a perfect recipe for tonight’s dinner, or need something healthy and delicious to take to a friend’s house for a party? Crafted by our award-winning chefs, and built on the nutritional foundation developed by Dr. Cederquist, these recipes are exactly what you’re looking for!

Garlic Veloute Sauce Recipe

Find out how to prep a light, yet flavorful garlic veloute that pairs with many protein and pasta dishes. Also, read on for a dairy-free alternative!

Garlic Veloute Sauce Recipe

Veloute is one of the five "mother sauces," or simply foundational sauces for dishes and other sauces.

A veloute is a light roux whisked with stock such as chicken, turkey, and veal stock. It is heated until it starts to turn light in color and smooth. Which is not so ironic, as veloute is French for velvet.

Our garlic veloute sauce takes on the delicious flavors of chicken stock, white pepper, and, of course, garlic!

Find out how to prep a light, yet flavorful garlic veloute that pairs with many protein and pasta dishes. Also, read on for a dairy-free alternative!

Garlic Veloute Sauce Recipe

Yield: 6 servings

Nutrition per serving: 60 calories, 5 g fat, 1 g protein, 2 g total carb, 0 g fiber

Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes


• 1 Tbsp butter, unsalted
• 2 Tbsp flour
• 4 garlic cloves, minced
• 1 1/2 cup chicken stock
• 1/4 cup cream
• 4 garlic cloves, minced
• 1 tsp lemon juice
• ¼ tsp white pepper
• 1 tsp fresh parsley, chopped


1. In a heavy-bottomed saucepan over medium heat, add and melt butter. Add flour and whisk continuously to create a medium roux.

2. Add chopped garlic and sauté, stirring continuously for about 1 minute. You do not want this to burn or even brown.

3. Add the stock and whisk. This will thicken quickly, so keep your whisk moving. When the sauce lightly coats the back of the spoon, remove from heat.

4. Add cream, lemon juice, white pepper, and parsley to the sauce and stir to combine.

How to Serve Garlic Veloute

There are so many delicious ways to serve the sauce, and some of our favorites include chicken, fish, and pasta.

Broccoli Cheddar Stuffed Chicken Breast

This broccoli cheddar stuffed chicken breast recipe is packed with flavor as is.

And topping with the garlic veloute takes it to the next level! Serve alongside honey roasted carrots and barley salad as well.

Grilled Chicken with Roasted Garlic Veloute Sauce

Grilled chicken with roasted garlic veloute sauce is a traditional French favorite.

The veloute recipe is also a dairy-free alternative, but feel free to use either or!

Baked Tilapia

The garlic veloute offers the perfect touch to fish, baked tilapia included! Baking the tilapia is simple, too, and only takes about 15 minutes from start to finish with these steps:

1. Preheat oven to 350°F. Lightly coat a small baking tray with cooking spray and set aside.

2. Heat oil in a pan on the stovetop. Season tilapia with salt and pepper to taste, along with other preferred seasonings.

3. Sear the tilapia skin side up for 2 minutes, remove from pan, and bake in prepped tray for about 8 minutes.

To serve, drizzle veloute sauce atop and garnish with. Also, feel free to add lemon and white wine to the sauce.

Balance the protein with various fiber-rich sources. These may include whole-wheat pasta, zucchini noodles, sautéed green beans, and roasted broccoli.

Sarah Asay's Photo
Written By Sarah Asay, RDN. Published on May 20, 2020. Updated on June 05, 2020.


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