Low- Calorie White Sauce

by Tarla Dalal

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लो-कॅलरी व्हाईट सॉस - हिन्दी में पढ़ें (Low- Calorie White Sauce in Hindi)

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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.

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Low- Calorie White Sauce recipe - How to make Low- Calorie White Sauce

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Preparation Time: 5 mins Cooking Time: 12 mins Total Time: 17 mins 1Makes 1.25 cups (18 tbsp )
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Ingredients

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.

Accompaniments

Baked Paneer in White Sauce
Baked Ratatouille Pancakes in White Sauce

Nutrient values (Abbrv) per tbsp

Energy	11 cal
Protein	0.8 g
Carbohydrates	1.4 g
Fiber	0.5 g
Fat	0.2 g
Cholesterol	0.4 mg
Sodium	13.7 mg

Click here to view calories for Low- Calorie White Sauce

RECIPE SOURCE : Low Calorie Healthy Cooking

Reviews

n_katira

on 22 May 15 12:11 PM

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.

Sally Cookie

on 15 Apr 15 02:00 AM

Great article! I Totally agree, we need to be concient about the quality of the food that we eat if we want to have a healthier lifestyle. Fotunateltly technology is also aware of this and it''s producing a lot of alternatives to help us cook healthier meals, if you like stop by this article that I wrote myself about how technology can help us regarding healthy cooking http://sallycookingrecipe.com/reviews/easy-healthy-cooking-with-phillips-airfryer/

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Low- Calorie White Sauce

Low- Calorie White Sauce recipe - How to make Low- Calorie White Sauce

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Baked Paneer in White Sauce Baked Ratatouille Pancakes in White Sauce

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Baked Paneer in White Sauce
Baked Ratatouille Pancakes in White Sauce