Bechamel Recipe

Looking for an easy Bechamel recipe? Learn how to make Bechamel using healthy ingredients.


Submitted by daizyfriedt

Makes 6 servings



White sauce for pasta and veggies

Recipe Ingredients for Bechamel

1/4 cup salted butter
1/4 cup whole wheat flour
3 cups 1% Milk
2 tsp Garlic
1 tsp black pepper
1 tsp Sea salt

Recipe Directions for Bechamel

  1. Melt butter in frying pan

  2. Remove from heat and add flour, mix with wire whisk

  3. Add milk in small amount, mixing until smooth between each addtion

  4. Add seasonings and simmer until desired thickness.

Categories

Main Dish, Simmer

Nutrition Facts
Serving Size 138.8g
Amount Per Serving
Calories
140
Calories from Fat
80
% Daily Value*
Total Fat
8.9g
14%
Saturated Fat
5.6g
28%
Trans Fat
0.0g
Cholesterol
26mg
9%
Sodium
421mg
18%
Potassium
199mg
6%
Total Carbohydrates
10.6g
4%
Dietary Fiber
0.3g
1%
Sugars
6.4g
Protein
4.8g
Vitamin A 10% Vitamin C 1%
Calcium 15% Iron 2%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • High in calcium
  • High in riboflavin
  •   Bad points
  • High in saturated fat
  • High in sodium
  • High in sugar
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