Healthy Peppercorn Sauce - My Recipe Book (2024)

A healthier version of my peppercorn sauce that’s still packed full of flavour.

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Another peppercorn sauce recipe?

Yes, I know I only recently posted the recipe for my original peppercorn sauce, but I’ve given it a makeover to create a healthy peppercorn sauce. This new version keeps all of the flavour whilst having significantly lower calories, fat and saturated fat (if you want to see just how much I’ve knocked it down by you’ll have to read on – I’m pretty proud of what I managed). There’s also hidden veg for some extra goodness.

So why give it a makeover?

One of the things I enjoy doing in the kitchen is to attempt to make healthier versions of some of my favourite foods. This is usually trying to reduce calories, fat, salt or sugar, but I’m also happy with anything that makes a recipe more nutritious. Occasionally (OK, quite often) these can be a bit of a disaster, but every now and again I find something that works really well. This peppercorn sauce is one of those times.

When I create recipes for Charlotte’s Lively Kitchen the first step is always to try and create something that I think tastes delicious. It’s only once that’s done that I workout all of the nutritional information, so I can add it to the recipes you read here.

Occasionally that creates the unwanted feeling of finding out that something I thought wasn’t too bad is actually much higher in calories, fat, salt or sugar than I’d expected. I definitely got that feeling with my original peppercorn sauce recipe.It’s not terrible, not terrible at all, at 146 calories and 8g of fat per serving, but if I’m having a bit of a diet day (usually due to too much cake, or hope of future cake)then I don’t think I can afford to get 11% of my daily reference intake of fat just from a sauce!

Ever since I posted my original peppercorn sauce recipe, I’ve been pondering ways to make it healthier.The great thing about calculating the nutritional information myself is that I can see a breakdown of where all of the calories, fat, etc. are coming from and therefore I know where to try and target my efforts.

In the case of my original peppercorn sauce, the vast majority of calories and fat were coming from the flour and butter used in the roux base of the sauce.

Recently I’ve found several recipes thatsubstitute cauliflower for the flour and butter in some roux based sauces to make a healthier version. I thought that idea would be perfect here. So I gave it a try.

I’ve stayed as true to my original recipe as possible in terms of flavours, substituting cauliflower for the flour and butter and adjusting some of the other quantities to ensure that the flavours and consistency are right. The great thing is for non-cauliflower fans, because the sauce has quite a powerful flavour, the cauliflower taste is disguised by it all.

So onto the numbers, what’s the benefit of switching to the cauliflower version?

There are 45 calories in the healthy versions compared to 146 in my original sauce. That’s 69% reduction. Total fat has reduced from 8g to less than 1g.

I think that’s a pretty impressive improvement.

Another benefit is that is also contributes 0.6 portions of vegetables towards your five-a-day.

Ideally I’d also like to reduce the level of salt. However, when I’ve tried, the sauce lacks the necessary flavour. If anyone’s got any suggestions for alternatives to salt I can try then let me know in the comments.

So what did I change to make the difference?

The diagram below summarises the substitutions I made in the recipe.

Now on to the recipe…

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Healthy Peppercorn Sauce - My Recipe Book (4)

Peppercorn Sauce… with a healthy makeover

A healthier version of my peppercorn sauce that's still packed full of flavour.

5 from 4 votes

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Active Time: 10 minutes minutes

Total Time: 30 minutes minutes

Servings: 4 servings

INGREDIENTS

  • 200 g cauliflower - about half a cauliflower
  • 15 ml brandy
  • 100 ml skimmed milk
  • 1 chicken stock cube
  • 15 g 4 tsp black peppercorns - vary this according to how powerful you want your sauce to be
  • Salt

INSTRUCTIONS

  • Chop the cauliflower (200g) into individual florets.

  • Bring a pan of salted water to the boil. Add the cauliflower and cook for approximately 20 minutes, until the cauliflower is soft - you need to cook the cauliflower more that you would if you were serving it to eat whole. It needs to be very soft, otherwise the finished sauce may be lumpy.

  • Once the cauliflower is soft, drain and then purée with a blender or food processor.

  • Crack the black peppercorns (15g) in a pestle and mortar ( if you don't have one, put them in a plastic bag, wrap in a tea towel, and hit a few times with a rolling pin) - you want to make sure that the peppercorns are cracked, but do not over-grind otherwise the sauce will lose its intense peppery flavour.

  • Into a heated saucepan, add the brandy (15ml) and cook for a few seconds.

  • Add the skimmed milk (100ml), chicken stock cube, black peppercorns and puréed cauliflower.

  • Season with salt.

  • Ensure that the sauce is heated through, then serve.

NOTES

Have you tried this recipe? Pleaseleave a comment and rating at the bottom of the page to let others know what you thought.

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NUTRITIONAL INFORMATION

Calories: 45kcal | Carbohydrates: 6g | Protein: 2g | Cholesterol: 2mg | Sodium: 266mg | Potassium: 234mg | Fiber: 1g | Sugar: 2g | Vitamin A: 45IU | Vitamin C: 24.1mg | Calcium: 58mg | Iron: 0.6mg

Any nutritional information provided is the estimated nutritional information per serving. Please refer to my guide to Charlotte’s Lively Kitchen nutritional information if you would like to learn more about how this is calculated.

Course: Sauce

Free From/Suitable For…

The ingredients I used to make this recipe are all free from the following allergens. However, please check any labels carefully for allergens you need to avoid as brands can vary and product recipes can change over time.

  • Egg-Free
  • Tree Nut-Free
  • Peanut-Free
  • Sesame-Free
  • Soya-Free
  • Fish-Free
  • Crustacean-Free
  • Mollusc-Free
  • Celery-Free
  • Mustard-Free
  • Lupin-Free
Healthy Peppercorn Sauce - My Recipe Book (2024)

FAQs

What can I replace brandy with in peppercorn sauce? ›

Brandy Any brandy, cognac or marsala will be fine, but if you don't want to use alcohol, then you can leave it out or add an extra spoonful of Worcestershire sauce. Stock We used beef stock but any good strong stock will work. Shallots You can also use brown or white onions, chopped finely.

Is peppercorn sauce the same as pepper sauce? ›

A: The main difference between pepper sauce and peppercorn sauce lies in their key ingredients. Pepper sauce is crafted from chili peppers whereas peppercorn sauce is made from peppercorns specifically black, green, or other varieties.

How do you thicken peppercorn sauce without cornstarch? ›

Combine 2 tablespoons flour with every 1/4 cup cold water and whisk until smooth. Add the mixture to your sauce over medium heat, and continue to stir and cook until you've reached your desired consistency. Test with a spoon.

What is the active ingredient in peppercorn? ›

Black pepper, with piperine as an active ingredient, holds rich phytochemistry that also includes volatile oil, oleoresins, and alkaloids.

Can I use whiskey instead of brandy in a sauce? ›

We chose whiskey for our recipe, but if you're keener on bourbon or brandy you can easily make the switch. The amounts we use provide enough of the spirit's flavor without overwhelming the palate. You can, however, add more to taste if you want a little more punch.

What is homemade brandy? ›

Brandy is created by distilling wine, which can be made at home using any type of fruit. After the fruit has fermented, the liquid is distilled twice to produce a strong, clear spirit with the essence of peaches, plums, pears, or apples.

How long does peppercorn sauce last in the fridge? ›

Can be made ahead and kept in an airtight container in the fridge for up to 3 days. To reheat, add 1-2 tbsp stock or cream to peppercorn sauce in a small saucepan over low heat, stirring occasionally.

Can you freeze peppercorn sauce? ›

You can freeze peppercorn sauce for up to 3 months, but you need to prep it first. First, allow it to cool down to room temperature. Once it has cooled, split it into serving sizes and pour it into freezer bags. Make sure to squeeze out as much air as possible before sealing the bags and placing them in the freezer.

Is bearnaise sauce the same as peppercorn? ›

Bearnaise Sauce

Bearnaise has the addition of peppercorns, tarragon and a jazzed up vinegar reduction. In a small saucepan, combine wine, vinegar, 2 sprigs tarragon, shallot and peppercorns. Bring to a simmer and cook until reduced to about 2 Tbsp liquid, about 20 minutes.

Is peppercorn healthy? ›

Piperine Nigerum fights arthritis since it has anti-inflammatory effects. It enhances circulation and lessens discomfort and swelling in the joints between the fingers. Pepper also aids in the prevention of conditions including diabetes, high blood pressure, and cardiovascular disease.

Can I use whiskey instead of brandy in peppercorn sauce? ›

Brandy is the classic flavour for peppercorn sauce but you can easily substitute another spirit. Readers have used both whiskey and vermouth with success.

What's the difference between Diane sauce and peppercorn sauce? ›

Steak au Poivre is a steak covered in a peppercorn sauce. Steak Diane is a steak that is finished in a sauce made with brandy, cream, mushrooms, shallots and dijon mustard that is then flambe'd at the end. Both of them build the sauce using what remains in the pan.

What is Chinese black pepper sauce made of? ›

The sauce is made of sweet red onions and chunks of minced garlic. You get the spice from crushed black pepper and the salty flavors of dark soy sauce and oyster sauce. The sauce becomes creamy and thick with the added cornstarch slurry.

How is peppercorn made? ›

For black pepper, peppercorn berries are picked while still green, allowed to ferment, and are sun-dried until they shrivel and turn a brownish-black color (1, 2). Botanically, black pepper is a member of the Piperaceae (pepper family).

What is the spice in peppercorn? ›

Black peppercorns have a distinct spiciness. Unlike chile peppers that get their heat from capsaicin, peppercorns get their spiciness from a derivative called peperine. Peperine stimulates your taste buds, therefore enhancing the flavors of food.

What is peppercorn dressing made of? ›

Whisk sour cream, mayonnaise, buttermilk, mustard, vinegar and garlic in bowl. Gradually whisk in pepper mixture until incorporated. Season with salt. Dressing can be refrigerated in airtight container for up to 4 days.

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