Low Fat Bechamel Sauce
There is no getting around the calorie content of a traditional Béchamel Sauce, also known as white sauce, and one of the “mother sauces” of French Cuisine. White Sauce is made from a cooked roux (butter and flour cooked in whole milk), to which cheese is added to make Mornay Sauce. In this version, Canyon Ranch offers a lightened white sauce which can stand in for the more caloric Bechamel. The texture is so similar it stands in well for your heartier casseroles and gravies.
Servings: 15 Servings
Calories: 46kcal
Try this lighter version of the traditional white sauce known as Bechamel.
Ingredients
- ⅓ cup diced onions
- 2 cloves garlic - optional, finely minced
- 2 teaspoons canola oil
- Pinch ground cloves - optional
- Pinch freshly ground black pepper
- 2 bay leaves
- 3 tablespoons cornstarch
- 4 cups 2% reduced-fat milk
- ¾ teaspoon Sea Salt
Instructions
- In a large saucepan, sauté onion (and optional garlic) in oil until translucent. Add cloves, black pepper and bay leaves. Continue to sauté over low heat for 1 more minute.
- In a large bowl, mix cornstarch and milk with a wire whisk. Add to sautéed onion mixture and bring to a simmer, whisking continuously. Increase heat to medium and cook for 1 to 2 minutes, or until mixture slightly thickened but still pourable. Stir in salt and remove bay leaves.
Spa Index Kitchen Notes
"While cooking, keep a close eye on this sauce as it will stick and burn!" -- Canyon Ranch
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Nutrition
Serving: 1 Serving | Calories: 46 kcal (2%) | Carbohydrates: 5 g (2%) | Protein: 2 g (4%) | Fat: 2 g (3%)
Bookmarked! Looks easy although I’m not sure a low fat version of this will work. Thanks for the healthy spa recipes.
Not sure I liked this.
I prefer it without the cloves, but I do use the garlic and sometimes a bit of poultry seasoning when I’m using it in casseroles. The texture is good as a sauce and gravy thickener. It’s not good for something where the sauce is the main ingredient, like Alfredo because it lacks the fatty mouthfeel, but for all other uses, yes, this works