Low Sodium Classic Bechamel Sauce
Discover the perfect balance of flavor and health with this Low Sodium Classic Béchamel Sauce, a lighter twist on the traditional French staple. Crafted with unsalted butter, creamy whole milk, and a hint of ground white pepper and nutmeg, this velvety white sauce is rich and indulgent without the need for added salt. Ideal for those watching their sodium intake, this recipe retains its signature silky texture while prioritizing heart-healthy choices. Ready in just 20 minutes, it’s a versatile foundation for countless dishes, from mac and cheese to lasagna and beyond. Whether enhancing your favorite comfort foods or adding elegance to a baked casserole, this low-sodium béchamel guarantees flavor without compromise.
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Recipe Information
Ingredients
- 2 tablespoons Unsalted butter
- 2 tablespoons All-purpose flour
- 2 cups Whole milk
- 0.25 teaspoons Ground white pepper
- 0.13 teaspoons Ground nutmeg
Instructions
In a medium-sized saucepan, melt the unsalted butter over medium heat. Ensure the butter does not brown, as this may affect the flavor of the sauce.
Once the butter is melted and bubbling, add the all-purpose flour. Stir constantly using a wooden spoon or a spatula for about 2 minutes to form a roux. The mixture should be smooth and slightly foamy, indicating the flour is being cooked.
Gradually whisk in the whole milk, about 1/2 cup at a time. This will help prevent the formation of lumps. Whisk continuously until the mixture is smooth before adding more milk.
Once all the milk is incorporated, reduce the heat to low. Continue stirring the mixture regularly to prevent it from sticking to the bottom of the pan, and cook until the sauce thickens. This should take about 10 minutes.
Season the sauce with ground white pepper and ground nutmeg. Adjust the seasoning to taste, if necessary. Be sure to taste the sauce to ensure it has the desired flavor profile.
Once the sauce coats the back of a spoon and reaches the desired consistency, remove it from the heat.
Serve the bechamel sauce immediately, or cover the saucepan with a lid to keep it warm before using it in your favorite recipes.
Nutrition Facts
Calories |
560 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.9 g | 51% | |
| Saturated Fat | 23.1 g | 116% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 121 mg | 40% | |
| Sodium | 190 mg | 8% | |
| Total Carbohydrate | 34.6 g | 13% | |
| Dietary Fiber | 0.6 g | 2% | |
| Total Sugars | 23.5 g | ||
| Protein | 17.8 g | 36% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 616 mg | 47% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 762 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.
