Articles & Recipes
Bechamel sauce
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
1 tabsp mono/polyunsaturated margarine (20grams)
1 tabsp mono/polyunsaturated oil (20ml)
4 tabsp plain flour (20grams)
1 cup non fat milk (250ml)
¼ tsp Nutmeg
Freshly ground black pepper
1 egg or low cholesterol egg mix (50grams)
Method
· Melt margarine and stir in oil and flour to form a smooth paste. Slowly add milk, nutmeg and black pepper.
· Cook in microwave or on top of stove for 4 to 5 minutes, stopping to stir vigorously to prevent any lumps. When thick and smooth, beat in egg.
· Use in such recipes as Moussaka
Serves : 6
Quantity per Serve : ¼ cup
Nutrients per Serve :
KJ 385, Calories 93, Carbohydrates(grams) 4.5, Fat(grams) 1
Note
Vegetarian
Tips
If not using immediately cover with plastic wrap to prevent a skin forming.