Looking for sauce ideas

Does anyone have suggestions for low calorie sauces I can make easily from scratch to put on cooked veggies.

I want to avoid the calorie laden store prepackaged sauces, and so far, all I can think of is garlic paste and low cal margarine.

I would love any ideas for low cal cheesy/white sauces that would encourage me to eat my veggies!

thanks

White/bechamel sauces can be made lower in calories by using skimmed milk, low-fat margarines and reduced fat cheeses.  For cheese sauce add a spot of mustard to pep up the flavour and always use the most mature, strongly-flavoured cheese you can find... that way a little goes a long way.  Replace the milk with meat or fish stock and you have a veloute sauce that is lower calorie still

• Melt a tablespoon of low-fat margarine in a saucepan
• Take it off the heat and add a tablespoon of white flour.  Stir well to combine, return to a very low heat and cook the roux, stirring occasionally
• Gradually add about 1/2 pint skimmed milk (or stock), whisking or stirring continuously over a low heat until thickened and glossy.
• Season to taste
• Variations... mushroom, cheese, parsley, mustard and honey, herb....

But there are other sauces!  Tomato-based saucesare deliciously low in calories and very easy to make.   Sizzle a little onion and crushed garlic in some olive oil (you only need a teaspoon or two), add some oregano or basil and then pour in some passata or canned, chopped tomatoes.  Season with a little pepper, simmer gently uncovered for about 20 minutes so that it reduces and thickens and you have an excellent fresh tomato sauce that is beautiful with pastas, vegetables, meat dishes or poured on fish before baking in the oven.

A variation on the above is to turn it into a spicy Indian-style curry sauce.  Rather than oregano and basil, add a little dried cumin, ground turmeric, ground ginger and ground coriander together with some crushed chilli flakes to the cooking onion and garlic.  Makes an excellent base for vegetable curries. 

I like this recipe I just found.  I know it is for chicken, but I think you could make it for over veggies, and it would be great.  I also like to roast veggies (like broccoli, cauliflower, zucchini, and squash)in the oven with a little olive oil, and balsamic vinegar.

1. Season chicken with salt and pepper. In a large skillet, heat oil over medium-high heat. Add chicken; cook until browned, turning once, 8 to 10 minutes.
2. Add 1/4 cup water. Reduce heat to medium-low; cover, and simmer until chicken is cooked through, 4 to 6 minutes. Transfer chicken to a plate; cover to keep warm.
3. Make mustard sauce: Add minced shallot to same pan; cook over medium heat, stirring occasionally, until soft, about 3 minutes. Stir in mustard and vinegar; cook 1 minute. Remove from heat. Add butter; swirl pan until incorporated. Stir any accumulated chicken juices into sauce.
4. In a medium bowl, toss spinach with half the mustard sauce. Place chicken on a serving plate; drizzle with remaining sauce. Serve spinach on the side.

Low Fat Cheese Sauce

You can also leave out the cheese for plain white sauce and season it any way you like. 

Sometimes I'll put a 2% or fat free kraf single over my broccoli or whatever.  It's pretty low-cal and gives you some more protein.  Also, a little grated parmesan goes a long way.

Cook/boil veggies halfway done. While still hot after draining add a few wedges of laughing cow lite swiss (does not taste swissy though,more like cream cheese). Add a sprinkle of low fat parmesan cheese and a tablespoon of Italian style breadcrumbs along with a splash of 1% milk and a teaspoon of light butter if desired or a few sprays of cant believe its not butter. Mix together and place into a sprayed pan. Bake at 350 for about ten minutes--wonderful and very lowfat/calorie content. I always seem to do broccoli or cauliflower but any veggie will work-have fun and experiment a little.

You'll never need to buy a can of cream soup again

• 2 cups dry milk
• 3/4 cup cornstarch
• 1/4 cup chicken bouillon granules
• 2 tablespoons dried onion flakes, optional
• 1 teaspoon dried parsley
• 1/2 teaspoon pepper

Mix together and store in a jar.  To reconstitute, combine 1/4 cup of mix with 1 cup of water and cook until thick.  Add mushrooms, celery or whatever as you like.

Here's a slightly different recipe from About.com

Cream Soup Substitute