Classic White Sauce
Classic white sauce, also known as bechamel, is often used as a topping or binder for cooked vegetables, poultry, and seafood dishes. White sauce is considered a “mother sauce” because so many sauces (such as Cheddar cheese sauce, mustard sauce, and cream sauce) use it as a base. Here are a few other variatons to try: Saute 1/4 cup chopped onion or celery in the margarine before you add the flour, then proceed with the recipe. Or add 1 teaspoon of dry mustard to each cup of sauce for a zippy tang that’s terrific with broiled fish steaks. Both variations have the same calori and exchange values as the basic white sauce recipe.
Number of Servings: 8
Serving Size: 2 tablespoons
Ingredients:
margarine - 2 tbsp
all-purpose flour - 2 tbsp
salt - 1/4 tsp
fresh ground black pepper - 1/8 tsp
fat-free milk - 1 cup
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Melt the margarine in a small nonstick saucepan over low heat. Blend in the flour, salt,and pepper.
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Add the milk, stirring constantly. Remove from the heat when the sauce thickens and reaches a rolling boil.
Exchanges Per Serving
1 Fat
Nutrition Information
Amount per serving
Calories 43
Calories from Fat 26
Total Fat 3 g
Saturated Fat 1 g
Cholesterol 1 mg
Sodium 122 mg
Total Carbohydrate 3 g
Dietary Fiber 0 g
Sugars 1 g
Protein 1 g
B-man 