Articles & Recipes
Low Fat White Sauce
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
1 cup low fat milk (250ml)
2 tsp cornflour (5grams)
2 tabsp parmesan cheese (20grams)
Freshly ground black pepper
Method
* Prepare white sauce by mixing together milk, cornflour, parmesan cheese and black pepper in a saucepan.
* Cook slowly while stirring until thick and smooth.
Serves : 4
Quantity per Serve : ¼ cup
Nutrients per Serve :
KJ 203, Calories 49, Carbohydrates(grams) 4, Fat(grams) 1.7, Cholesterol(milligrams) 7, Protein(grams) 4, Sodium (milligrams) 100, Fibre (grams) 0, Calcium (milligrams) 134, Iron (milligrams) 0.1
Note
This sauce can also be prepared as directed in the microwave. Prepare white sauce as directed in a microwave proof dish, place in microwave and cook at 75% power for 3 to 4 minutes, stopping to stir at least once.
Variations
Add finely chopped spring onions or chives or ½ teaspoon of dry mustard or extra grated cheese for a more definite cheese flavoured sauce.
Tips
A standard white sauce starts with a roux of margarine and flour. This omits it and therefore is very low in fat. You may substitute ¼ cup of skim milk powder and 1 cup of water for low fat milk for reduced cost but the same calcium.