Béchamel Sauce

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Nutritional Information

Amount per serving
  • Calories: 64
  • Calories from fat: 46%
  • Fat: 3.3g
  • Saturated fat: 1g
  • Monounsaturated fat: 1.3g
  • Polyunsaturated fat: 0.8g
  • Protein: 2.6g
  • Carbohydrate: 5.9g
  • Fiber: 0.1g
  • Cholesterol: 3mg
  • Iron: 0.2mg
  • Sodium: 129mg
  • Calcium: 85mg


  • 2 1/2 cups 1% low-fat milk
  • 8 black peppercorns
  • 1 (1/2-inch-thick) sliced onion
  • 1 bay leaf
  • 2 tablespoons stick margarine
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground white pepper
  • Dash of ground nutmeg


  1. Combine first 4 ingredients in a heavy saucepan; cook over medium-high heat to 180° or until tiny bubbles form around edge (do not boil). Remove from heat. Cover; let stand 10 minutes. Strain mixture through a sieve into a bowl; discard solids. Set aside.
  2. Melt margarine in saucepan over medium heat. Add flour, stirring with a whisk until blended. Cook 1 minute, stirring constantly. Gradually add milk mixture; cook over medium-low heat 5 minutes or until thick. Stir in salt, pepper, and nutmeg.
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