Ok I discoverred this last night while cooking Chicken Tikka Masala and the more I think about it the more ideas I get for it. We all know making cream sauces are super high in calories. Well to make a basic cream sauce for one person use 2 tablespoons of no fat natural yoghurt plus 1/4 cup fat free milk and mix - works out to only 89 calories! Perfect for if you wanna make alla panna or a carbonara sauce. I infact might test it out with alla panna this week :)
Another sauce i love is a rose sauce....perfect with pasta with chicken, semi dried tomatos and spinach thrown in (and theres prolly heaps otherways to use a rose sauce) Anyway....exact same as the plain cream sauce but you then add half a tin of chopped tomatos (make sure you get ones which have tomatos only listed in the ingredients...no sigar/salt etc) and that not only gets some vegetables in but works out to only 123 calories!