Low- Calorie White Sauce
by Tarla Dalal
Even when you load a white sauce based recipe with healthy veggies and other nutritious ingredients, there is still a niggling concern about the amount of butter and refined flour that goes into the white sauce. Not any more! Here is a delectable Low-Calorie White Sauce made with just one teaspoon of low-fat butter and whole wheat flour instead of maida. Cauliflower purée along with low-fat milk imparts a luscious creaminess to the sauce, making it just as good as the authentic recipe. Use this guilt-free white sauce to make your favourite international dishes.
Low- Calorie White Sauce recipe - How to make Low- Calorie White Sauce
Preparation Time: Cooking Time: Total Time:
Makes 1.25 cups
1 1/2 cups chopped cauliflower
1 tsp low-fat butter
1 tbsp whole wheat flour (gehun ka atta)
1 cup low-fat milk , 99.7% fat-free
salt and to taste
- Method
- Combine the cauliflower and 2 cups of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 7 to 8 minutes or till the cauliflower softens and the water has almost evaporated. Keep aside to cool slightly.
- Blend the cauliflower (along with the little water remaining) in a mixer to a smooth purée and strain it using a strainer. Keep aside.
- Heat the butter in a broad non-stick pan, add the whole wheat flour and sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
- Add the milk and cauliflower purée, mix well using a whisk till no lumps remain and bring to boil.
- Add the salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Use as required.
| Energy | 11 cal |
| Protein | 0.8 g |
| Carbohydrates | 1.4 g |
| Fiber | 0.5 g |
| Fat | 0.2 g |
| Cholesterol | 0.4 mg |
| Vitamin A | 36.9 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 7 mg |
| Folic Acid | 7.3 mcg |
| Calcium | 21 mg |
| Iron | 0.2 mg |
| Magnesium | 4.7 mg |
| Phosphorus | 11.8 mg |
| Sodium | 13.7 mg |
| Potassium | 18.9 mg |
| Zinc | 0.1 mg |
Was really surprised to have a look at this recipe. But I tried and tossed in some pasta and veggies in it and it turned out awesome. Will make only low cal white sauce Italian delicacies henceforth.
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