Low Calorie White Sauce ( Diabetic Recipe)
by Tarla Dalal
10 Mar 2021
This recipe has been viewed 68761 times
White sauce is frequently used in continental cuisine. Here is a low calorie version of white sauce which made healthy by the use of cauliflower for creaminess and whole wheat flour instead of the refined plain flour. Enjoy using this white sauce without the guilt for making your favourites dishes like pastas and baked dishes.
Low Calorie White Sauce ( Diabetic Recipe) recipe - How to make Low Calorie White Sauce ( Diabetic Recipe)
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 freshly ground black pepper (kalimirch) to taste
Method
Like low calorie white sauce | healthy Indian white sauce |
Making cauliflower puree
Making the low calorie white sauce | healthy Indian white sauce |
- 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 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 powder, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Use as required.
Low Calorie White Sauce (Low Calorie and Diabetic Recipe) Video by Tarla Dalal
Low Calorie White Sauce ( Diabetic Recipe) with step by step photos
Like low calorie white sauce | healthy Indian white sauce |
- Like low calorie white sauce | healthy Indian white sauce | cauliflower white sauce | then see our other healthy recipes.
Making cauliflower puree
- In a deep non stick pan put 1 1/2 cups chopped cauliflower.
- Add 2 cups of water.
- Mix well.
- Cover with a lid.
- 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.
- Put the cauliflower (along with the little water remaining) in a mixer.
- Blend to a smooth purée.
- Strain it using a strainer. Keep aside.
Making the low calorie white sauce | healthy Indian white sauce |
- Heat the 1 tsp low fat butter in a broad non-stick pan.
- Add 1 tbsp whole wheat flour (gehun ka atta).
- Sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
- Add 1 cup low-fat milk , 99.7% fat-free.
- Add the cauliflower purée.
- Mix well using a whisk till no lumps remain.
- Bring to boil.
- Add salt to taste.
- Add pepper powder.
- Cook on a medium flame for 1 minute, while stirring occasionally.
Nutrient values per tbsp
| Energy | 20 cal |
| Protein | 0.9 g |
| Carbohydrates | 1.4 g |
| Fiber | 0.5 g |
| Fat | 0.9 g |
| Cholesterol | 2.2 mg |
| Vitamin A | 26.9 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.2 mg |
| Vitamin C | 7.1 mg |
| Folic Acid | 7.9 mcg |
| Calcium | 27.7 mg |
| Iron | 0.2 mg |
| Magnesium | 5 mg |
| Phosphorus | 23.4 mg |
| Sodium | 10.2 mg |
| Potassium | 28.9 mg |
| Zinc | 0.1 mg |
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