QualityHealth Home > Recipes > Bechamel Sauce Recipe

Bechamel Sauce

Preparation time: 10 min Servings: 4
Cooking time: 20 min

Ingredients:

1/2 tsp white pepper
1/8 tsp nutmeg
1 tbsp unsalted butter
1/2 tsp salt
1-1/2 cups warm milk
2 tbsp flour
2 tsp onion, minced

Cooking Directions:

Melt butter in a saucepan. Add onion and cook over low heat for 3-5 minutes, or until soft. Stir in the flour and cook the until mixture becomes foamy. Whisk in milk, stirring constantly, until mixture is thick and smooth. Stir in remaining ingredients and simmer 15-20 minutes, or until sauce is reduced to about 1 cup. Strain and serve over cooked vegetables.

Nutritionist Recommended For:

Nutrition Facts

Calories 97
% Calories From Fat 54.7%
Total Fat 5.9g
Saturated Fats 3.6g
Mono-unsaturated Fats 1.5g
Poly-unsaturated Fats 0.3g
Cholesterol 17mg
Sodium 330mg
Total Carbohydrates 7.6g
Dietary Fiber 0.2g
Sugar 4.9g
Protein 3.4g

More Information

Vitamins

Thiamin B1 0.072 mg
Vitamin B12 0.41 mcg
Vitamin K 0.45 mcg
Vitamin A 180 IU
Niacin B3 0.34 mg
Pantothenic Acid 0.35 mg
Riboflavin B2 0.19 mg
Vitamin C 0.18 mg
Vitamin D 37 IU
Vitamin B6 0.038 mg
Vitamin E 0.14 mg
Choline 14 mg

Minerals

Manganese 0.049 mg
Magnesium 11 mg
Calcium 110 mg
Zinc 0.41 mg
Phosphorus 90 mg
Copper 0.021 mg
Fluoride 0.11 mcg
Selenium 4.8 mcg
Sodium 330 mg
Potassium 140 mg
Iron 0.26 mg

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