Low Fat Classic Bechamel Sauce
Indulge in the creamy richness of a classic French béchamel sauce without the guilt with this Low Fat Classic Béchamel Sauce recipe! Lightened up with reduced-fat milk and just a touch of butter, this simple yet versatile white sauce retains all the velvety smoothness and savory flavor of the original. Crafted with a quick roux of butter and flour, then slowly simmered to perfection, it’s delicately seasoned with a hint of salt, white pepper, and nutmeg for a subtle depth of flavor. Ready in just 20 minutes, this low-fat béchamel is perfect for adding a luxurious touch to pasta, casseroles, or vegetables. Ideal for health-conscious home chefs, it ensures indulgence meets nutrition seamlessly.
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Recipe Information
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
Instructions
In a medium-sized saucepan, melt the unsalted butter over low heat until it just begins to foam.
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.
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.
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.
Once the sauce thickens enough to coat the back of a spoon, remove it from heat.
Season the bechamel sauce with salt, white pepper, and nutmeg, stirring well to ensure the spices are evenly distributed.
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
Calories |
403 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 29% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 71 mg | 24% | |
| Sodium | 822 mg | 36% | |
| Total Carbohydrate | 35.8 g | 13% | |
| Dietary Fiber | 0.5 g | 2% | |
| Total Sugars | 24.0 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 592 mg | 46% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 755 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
