Low Fat White Sauce
Creamy, versatile, and guilt-free, this Low Fat White Sauce is the perfect base for your favorite recipes without the extra calories! Made with just a handful of wholesome ingredients like skim milk, olive oil, and a dash of nutmeg, this lightened-up béchamel delivers all the richness of traditional white sauce but with a healthier twist. Ready in just 15 minutes, it’s ideal for weeknight dinners, whether you're tossing it with pasta, layering it in a lasagna, or drizzling it over roasted vegetables. Plus, the simple stovetop method ensures a lump-free, velvety texture every time. Elevate your dishes with this easy-to-make, low-fat sauce that doesn’t compromise on flavor. Perfect for health-conscious cooking!
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Ingredients
- 2 cups Skim milk
- 2 tablespoons All-purpose flour
- 1 tablespoon Olive oil
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground white pepper
- 0.25 teaspoons Nutmeg (optional)
Directions
Step 1
In a medium mixing bowl or measuring cup, whisk the all-purpose flour with 1/4 cup of the cold skim milk until smooth and lump-free. Set aside.
Step 2
Place a medium saucepan over medium heat and add the olive oil. Allow the oil to heat for about 30 seconds.
Step 3
Slowly add the flour and milk mixture into the saucepan, stirring constantly with a whisk to create a roux. Cook for 1 minute to remove the raw flour taste.
Step 4
Gradually pour in the remaining skim milk (1 3/4 cups), whisking vigorously to combine. Continue stirring to prevent lumps from forming.
Step 5
Bring the mixture to a gentle simmer while stirring. The sauce will start to thicken as it heats. Reduce the heat to low once the desired consistency is reached.
Step 6
Season the sauce with salt, ground white pepper, and nutmeg (if using). Adjust the seasoning to taste.
Step 7
Remove the saucepan from heat and serve the white sauce immediately. If not using right away, cover the surface with plastic wrap to prevent a skin from forming.
Nutrition Facts
| Serving size | (521.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 351.3 |
| Total Fat 14.8g | 0% |
| Saturated Fat 2.6g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 14.6mg | 0% |
| Sodium 1380.9mg | 0% |
| Total Carbohydrate 36.1g | 0% |
| Dietary Fiber 0.7g | 0% |
| Total Sugars 24.8g | |
| Protein 18.4g | 0% |
| Vitamin D 214.7IU | 0% |
| Calcium 654.3mg | 0% |
| Iron 0.8mg | 0% |
| Potassium 840.1mg | 0% |
Source of Calories