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Low- Calorie White Sauce recipe
Tarla Dalal
06 December, 2024
Table of Content
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.
Low- Calorie White Sauce recipe - How to make Low- Calorie White Sauce
Tags
Preparation Time
5 Mins
Cooking Time
12 Mins
Total Time
17 Mins
Makes
1 cups
Ingredients
Main 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.
Low- Calorie White Sauce recipe with step by step photos
Nutrient values (Abbrv)per plate
| 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
The Nutrient info is complete
Sally Cookie
March 13, 2025, midnight
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/
n_katira
March 13, 2025, midnight
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.
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