Béchamel Sauce

Makes 4 cups


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1 onion (6 oz.), peeled and finely chopped
1 tablespoon butter or olive oil
1/2 teaspoon ground nutmeg
1/4 cup all-purpose flour
2 1/2 cups low-fat milk
2 cups fat-skimmed chicken broth


1. In a 5- to 6-quart pan over medium-high heat, frequently stir onion in butter until lightly browned, about 5 minutes. Add nutmeg and flour; stir until lightly browned, about 2 minutes.

2. Remove from heat and whisk in milk and broth. Stir over high heat until boiling; reduce heat and boil gently, stirring often, until sauce is reduced to 4 cups, about 10 minutes. Use hot or cold.

Nutritional analysis per 1/2 cup.

Created date

August 2004

Nutritional Information

Calories 76
Caloriesfromfat 28 %
Protein 5.1 g
Fat 2.3 g
Satfat 1.4 g
Carbohydrate 8.3 g
Fiber 0.4 g
Sodium 72 mg
Cholesterol 6.9 mg