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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Recipe Information
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)
Instructions
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.
Place a medium saucepan over medium heat and add the olive oil. Allow the oil to heat for about 30 seconds.
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.
Gradually pour in the remaining skim milk (1 3/4 cups), whisking vigorously to combine. Continue stirring to prevent lumps from forming.
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.
Season the sauce with salt, ground white pepper, and nutmeg (if using). Adjust the seasoning to taste.
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
Calories |
351 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 1381 mg | 60% | |
| Total Carbohydrate | 36.1 g | 13% | |
| Dietary Fiber | 0.7 g | 2% | |
| Total Sugars | 24.8 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 654 mg | 50% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 840 mg | 18% | |
*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.
