Bechamel Sauce Recipe

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


Submitted by Magey

Makes 6 servings



A creamy, lower calorie sauce for vegetables, rice, or pasta.

Recipe Ingredients for Bechamel Sauce

2.25 cup Milk, Nonfat, Fluid
0.75 cup Crystal Farms Reduced Fat Cheddar Shredded Cheese
0.75 tbsp Shedd's Spread Country Crock Plus Calcium and Vitamins Soft

Recipe Directions for Bechamel Sauce

  1. Warm 2 cups of low fat or nonfat milk on medium-low heat in a saucepan.

  2. Mix 3 tbsp cornstarch with 1/4 cup milk in a small bowl.

  3. Add cornstarch mix to the warming milk and stir until smooth. Cook for three to four minutes, stirring continuously.

  4. Once the sauce has thickened, stir in 1/2 ? 3/4 cup of your favorite reduced-fat sharp cheese and 1 tsp mustard for a cheesy sauce, or flavor with herbs and seasonings for a white sauce.

Categories

Cheese, Dairy, American, FrenchGerman, Italian, Gluten-Free

Nutrition Facts
Serving Size 108.6g
Amount Per Serving
Calories
78
Calories from Fat
34
% Daily Value*
Total Fat
3.8g
6%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
12mg
4%
Sodium
148mg
6%
Potassium
152mg
4%
Total Carbohydrates
4.5g
2%
Sugars
4.7g
Protein
7.1g
Vitamin A 5% Vitamin C 2%
Calcium 25% Iron 0%
* 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
92% confidence
B-
  Good points
  • Very high in calcium
  • High in phosphorus
  •   Bad points
  • High in saturated fat
  • High in sugar
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