Virtually Fat Free White Sauce
Indulge guilt-free with this Virtually Fat Free White Sauce, a light yet creamy alternative to traditional béchamel that's perfect for health-conscious cooks. Made with simple pantry staples like skim milk and all-purpose flour, this versatile low-fat sauce comes together in just 15 minutes, making it a quick and wholesome option for weeknight meals. Its silky texture and subtle seasoning of salt, white pepper, and optional freshly grated nutmeg make it an ideal base for a variety of dishes, from pasta and baked vegetables to casseroles and lasagnas. Easy to prepare and packed with flavor, this sauce lets you elevate your favorite recipes without adding unnecessary fat—great for those pursuing a low-calorie, heart-healthy lifestyle. Store leftovers conveniently for up to three days and enjoy deliciously light meals on demand!
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Recipe Information
Ingredients
- 2 cups Skim milk
- 3 tablespoons All-purpose flour
- 0.5 teaspoons Salt
- 0.25 teaspoons Ground white pepper (optional)
- 0.125 teaspoons Nutmeg (optional, freshly grated)
Instructions
In a medium-sized saucepan, measure out the all-purpose flour and gradually whisk in 1/2 cup of skim milk until it forms a smooth, lump-free paste.
Pour in the remaining 1 1/2 cups of skim milk, a little at a time, whisking continuously to ensure no lumps form.
Place the saucepan on medium heat and cook the mixture, stirring frequently with a whisk or wooden spoon to prevent sticking.
Once the mixture begins to thicken (this should take approximately 5–7 minutes), reduce the heat to low and continue to stir constantly for another 2–3 minutes until the sauce reaches your desired consistency.
Season the sauce with salt and ground white pepper to taste. If desired, add a pinch of freshly grated nutmeg for added flavor.
Remove the saucepan from the heat and use the sauce immediately or transfer it to a container for later use. If not using immediately, cover it with plastic wrap directly on the surface of the sauce to prevent a skin from forming.
Serve this Virtually Fat Free White Sauce over your favorite healthy dishes or store in the refrigerator for up to 3 days.
Nutrition Facts
Calories |
251 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 1381 mg | 60% | |
| Total Carbohydrate | 41.7 g | 15% | |
| Dietary Fiber | 0.8 g | 3% | |
| Total Sugars | 24.7 g | ||
| Protein | 19.1 g | 38% | |
| Vitamin D | 5.4 mcg | 27% | |
| Calcium | 651 mg | 50% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 848 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.
