Low Fat Classic Bechamel Sauce
Elevate your culinary creations with this low-fat classic béchamel sauce—a lighter take on the traditional French white sauce without compromising on flavor or creaminess. Using reduced-fat milk, a touch of unsalted butter, and just a hint of ground nutmeg for a warm, aromatic finish, this recipe delivers a smooth and velvety texture that's perfect for everything from pasta bakes to creamy vegetable gratins. The simple stovetop technique ensures a lump-free, glossy sauce in just 20 minutes, making it a quick and healthier alternative to the classic. With its delicate balance of salt and white pepper, this versatile low-fat alternative is an ideal base for a variety of savory dishes, offering gourmet flavor with fewer calories.
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Ingredients
- 2 cups Reduced-fat milk (2% fat)
- 2 tablespoons All-purpose flour
- 1 tablespoon Unsalted butter
- 0.25 teaspoon Salt
- 0.125 teaspoon White pepper
- 0.125 teaspoon Ground nutmeg
Directions
Step 1
In a medium-sized saucepan, melt the unsalted butter over low heat until it just begins to foam.
Step 2
Add the all-purpose flour to the melted butter, stirring constantly with a wooden spoon to form a smooth paste, or roux. Cook this mixture for 2-3 minutes, ensuring you do not let it brown.
Step 3
Gradually whisk in the reduced-fat milk to the roux, adding a little milk at a time and stirring vigorously to prevent lumps from forming.
Step 4
Increase the heat to medium and continue to whisk the mixture. Bring it to a gentle simmer, allowing it to thicken. This will take about 7-10 minutes.
Step 5
Once the sauce thickens enough to coat the back of a spoon, remove it from heat.
Step 6
Season the bechamel sauce with salt, white pepper, and nutmeg, stirring well to ensure the spices are evenly distributed.
Step 7
Taste and adjust the seasoning if necessary. Use immediately or store in the refrigerator for up to 2 days, reheating gently before use.
Nutrition Facts
| Serving size | (519.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 402.9 |
| Total Fat 22.3g | 0% |
| Saturated Fat 13.2g | 0% |
| Cholesterol 71.0mg | 0% |
| Sodium 822.4mg | 0% |
| Total Carbohydrate 35.8g | 0% |
| Dietary Fiber 0.5g | 0% |
| Total Sugars 24.0g | |
| Protein 17.7g | 0% |
| Vitamin D 240.0IU | 0% |
| Calcium 592.2mg | 0% |
| Iron 0.9mg | 0% |
| Potassium 755.1mg | 0% |
Source of Calories