Creamy low fat bechamel sauce

Yield: 2 cups

Measure Ingredient
2 cups Milk; skim
⅛ teaspoon Nutmeg; freshly grated
⅛ teaspoon Thyme; dried
1 tablespoon Onions; finely minced
1 teaspoon Oil; safflower
¼ cup White wine; or vegetable stock
3 tablespoons Unbleached white flour; or whole wheat pastry flour

In a saucepan over medium high heat, combine milk, nutmeg, thyme and onions. Bring just to the boiling point, remove pan from heat, cover and set aside for 10 mins to allow flavors to blend.

In a heavy saucepan over med high heat, combine oil and wine or veg stock. Heat to simmering. Add flour and cook, whisking constantly for 3 mins.

Slowly add warm milk mixture and continue whisking. Sauce should thicken to the consistency of heavy cream. Serve hot.

Per Tablespoon: 10 cals, 1g prot, 1g fat, 1g carb, 0 chol, 8mg sod, trace fiber

Recipe by Mary Carroll From the Best of Vegetarian Times VT's note: A good white sauce is indispensable to creative cooks.

But the fat is dispensable. Here's creaminess without compromise.

Posted by Lisa Greenwood

Submitted By LISA GREENWOOD On 12-16-94

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