Olive Oil Bechemel Recipe

Looking for an easy Olive Oil Bechemel recipe? Learn how to make Olive Oil Bechemel using healthy ingredients.


Submitted by miriamherrick

Makes 3 servings



heart healthy bechemel- use sparingly. Perfect for creamed spinach.

Recipe Ingredients for Olive Oil Bechemel

3 tbsp Extra Virgin Olive Oil
1/4 minced fresh onion
1 oz Wheat Flour, White, All-purpose, Enriched, Unbleached
1 1/2 cup Milk, Lowfat, Fluid, 1% Milkfat
1 tsp Nutmeg, Ground
1 tsp Pepper, Black
1/4 tsp Sea Salt

Recipe Directions for Olive Oil Bechemel

  1. heat olive oil on medium, add onions and saute until softened.

  2. Lower heat and continue to cook until starting to carmelize.

  3. Add flour and raise heat to medium. Cook stirring in flour for 3-4 minutes to eliminate flour taste in sauce.

  4. Slowly pour in milk while stirring to prevent lumps. Cook stirring frequently until sauce thickens.

  5. Stir in nutmeg and pepper.

Categories

Side Dish

Nutrition Facts
Serving Size 157.4g
Amount Per Serving
Calories
215
Calories from Fat
140
% Daily Value*
Total Fat
15.6g
24%
Saturated Fat
3.0g
15%
Trans Fat
0.0g
Cholesterol
6mg
2%
Sodium
183mg
8%
Potassium
218mg
6%
Total Carbohydrates
15.0g
5%
Dietary Fiber
0.8g
3%
Sugars
7.0g
Protein
5.3g
Vitamin A 5% Vitamin C 1%
Calcium 15% Iron 4%
* 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
  • Low in cholesterol
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